Monday, 28 December 2015

Season recap, a broken jaw and a new year!

Happy Holidays friends! I'm sorry it's been so long since my last post. I didn't want to just write that I had taken two weeks off after XC as that would be the lamest post in history ha. I love keeping my blog up to date and this 3+ week hiatus is the longest since I started blogging 3 years ago so trust me when I tell you it won't happen again and things are going to get real sexy in the running department this coming season.

After taking two weeks off completely post XC nationals I started things back up and actually knocked out a few workouts, two of them weren't very good but then I nailed one 4X4km off 3 minutes rest at 3:10/km pace which really got the confidence back as the goal right now is the get ready to roll 3:10 pace for a half and come through 10km around 50-60 seconds faster then Scotiabank to set myself up for a 1:06. It's going to take some work but it's definitely possible so I'm going to really aim to hit that goal in early 2016 even if it takes a few tries. If I can do that then I'll run some 5 and 10km's over the summer and look to make my Marathon debut next fall at Scotiabank. Even if I only run something in the low 1:07 range I'll more then likely still try my hand at 26.2 as our provincial record is super soft at 2:24 so it would be nice to take that one.

Before I get down and dirty with the training however, I have to heal up a broken jaw. I was coming home about 10 days ago, parked in my driveway and slipped going up my icy steps to my front door and came down square on my chin. I had hoped the next morning it would feel a bit better but I got up and my face was massively swollen and I couldn't open my jaw more then a couple centimeters. I went to the emergency room a day later for an x-ray and a CT scan. It turns out I fractured the jaw in 3 places, at the top hinge near my ear on both sides and right where I hit my chin. After seeing two great doctors I got to see Doctor Rideout, he explained how bad it really was and that with anyone else he would immediately wire the jaw shut. However, the problem is most of the time with a normal person they would loose about 20 pounds while the jaw is wired and that with me being 138-140lb's at my height (6'1') that could be really dangerous. So he gave me a couple prescriptions and I'm scheduled to see him at the end of the week to get another set of x-rays. We are hoping that if I don't talk and keep my mouth closed that it might start to heal on its own. My teeth still line up properly so the only issue is the break. Let's hope things start to heal as it would be horrible to have to get the surgery to wire the jaw and be on this liquid diet for another 4-6 weeks.

So yeah, here we are. I can't run at all right now as the pounding makes my jaw bounce so I'm in the pool every day trying to hold the fitness. I'll make sure I continue to blog and document the progress weekly just as if I was normally training. I'm still booked for Huston, it's going to be a game time decision. If I can't be ready I'll change my flight and go down to my families place in Isla Del Sol Florida for a couple weeks to get some rest and a break then target something in February.


Review of the season, best 3 performances and goals for 2016.


Looking back over the year, I'm very pleased with it as a whole. Obviously it had it's highs and lows but in general I made some big progress from 2014 and learned a lot more about my body and the training that I respond best to. I'll list what I feel were my best 3 races below. As for my worst 3, I don't want to dwell on the negatives but they were; 1 - Calgary Half, 2 - Tely 10 and 3 - XC Nationals. Granted I took something from each of the races but those really hurt and I need to look back on exactly why these were bombs so as to ensure it wont happen ever again.

Top 3 performances from 2015

1 - Scotiabank Toronto Waterfront Half Marathon

This was a perfectly executed race from start to finish, I may have been able to go out in 32 flat and run a little quicker but coming through in 32:30 and closing even harder was the smart way to race it. I had wanted to run a 1:08 and was thrilled to accomplish that goal.




2 - Turkey Tea 10km

This was another really good race that was executed well from the gun. I eased into it running 5:10's and then by the end started droping sub 4:50's. I managed a small PB of 31:07. Had I gotten after it from the start I'm sure I'd have run 30:45 but being able to close that hard feeling that strong was something that felt tremendous.



3 - St. Mary's 8km

This one could arguably be my best race as well. I just didn't put it number 1 as it was more low key then the other two and I just hit a big one. I ran a massive PB of 24:07 and split 5km in 14:50. I thought I was in trouble after going out in 4:37 for the first mile but I smartened up on the second one and managed to hold things together. Hopefully I can dip under that magical 24 minute mark next season.






Moving forward into 2016


As I mentioned I'm thrilled with my year. I'd give it a B+ rating if I'm being honest. Moving into the new year I still really need to work on my aerobic strength. Talking with my friend Kevin Coffey I've started to realize I need to be running easy days much quicker. I did it for a while there but started to back off when I got my mileage really high again. I'll try to keep things at 100 miles a week but run everything under 4 minutes/km. (That's another thing I'm going to start doing is training in terms of KM instead of miles).

In terms of times, like my buddy Garett De Jong told me, don't put any limits on things. Just go for it. So that's what I will do. I know I can run minutes faster over the half and take a minute off my 10km by the spring if I get the training right and that's the plan. I won't get so focused on the exact times. I'll let them come through the training itself.

I'm also going to make my Marathon Debut next fall as long as I take 90+ seconds off my half which shouldn't be an issue. I won't go for broke on my first one. I respect the distance. I'll make sure I run within my ability and what my training indicates and just look to run that provincial record.





Anyway guys, again, sorry for the hiatus, I missed you guys ha and I'll be back every Tuesday as usual. I've been off the grid on social media and what not because of the broken jaw and if anyone of you running friends from away have txted me and I haven't gotten back to you it's because I got a new work phone # so fire me an email or FB msg and I'll give you my new number!

Keep those sticks on the ice,
Dave



Tuesday, 24 November 2015

Week that was in training and just how good is King Cheserek?

Hello again friends, is everyone getting over all that CIS action? Ready for one more big showdown in K-Town this weekend? After that we can all kick back, gain 10 pounds and talk about our seasons over the holidays with loved ones who ask beauty questions like "So you ran 30 minutes in one of those 10km marathon? That's tremendous, ever think about doing a furry friends 5km with your dog? You'd have a great chance at winning one of those!". God bless our awesome families, I know I can't wait to kick it with mine and eat myself into oblivion and indulge in plenty of adult appropriate beverages. I've got to be in and out with this post super fast as I've got a project at work to finish before I head out on Thursday and I'm cutting it close with the work I've left myself to get done. Anyway, we will briefly touch on 3 time defending NCAA champ Edward "King" Cheserek, talk a little bit about what might happen up front at XC nationals and then break down my training. So without hesitation lets get right into it shall we.

King Ches gets his 3rd crown.


Before we get into some Ches talk, let's just first state that Justyn Knight is an absolute stud. 4th overall in that field as a sophomore is unreal. From everything I've heard he actually didn't really start training at a super high level until he went into his first year at Syracuse. I'd also add that I don't think he is naturally as good over a 10km as he is over the 1500-5000m distances right now as he's still growing and maturing as a runner so this really shows how bright of a future this kid has. He will be in the hunt for NCAA titles for the next 2.5 years over everything from the 15 to 10km.

Now for Cheserek, man what a stud. First we need to talk about just how hard it is to win an NCAA cross championship. You can't hide out there, you have everyone from the half mile, steeple to the 10km gunning for those top spots. Cheserek is just so much better then everyone else. Even last year watching Soratos throw a 53.8 second 400m split in the indoor mile final and he just took it and blew his doors off in the last 200. Is he better then Lawi Lalang was? I would say 100% yes he is. He didn't really go after any fast times last year as it was all about winning tittles and gaining points for Oregon but just think about this for a moment. His teammate last year Eric Jenkins who turned pro and went over to Europe for an outdoor season ran 13:07 for 5000m. And he was getting eaten alive all day long by Ches last year so I would guess he was in 3:33 1500m shape and 12:58-13:00 5000m shape last outdoor season which is crazy for a college athlete.

The only problem he may run into as he moves on from university is that he is still a Kenyan citizen. And even though his times are out of this world in the NCAA and he would make any US world/olympic team he won't have it easy making a Kenyan senior team. They have a stable of guys with 12:50 ability and most of them have 3:30-3:33 1500m speed as well so I guess we will just have to see how much he continues to improve before we start talking about his future as a professional, but regardless it's a bright one.

One of the best stories I've read about Cheserek was an interview Parker Stinson gave, he talked about going into his Sr. year at Oregon and training his ass off all summer. Cheserek showed up as a freshman that fall for cross country and he took him out for a run on Pre's trail. He said Cheserek was "fat" and not in shape so he pushed the pace a bit just to see what the kid had, he talked about running 4:40 pace at the end of the long run trying to drop him and then with two miles left Cheserek just blows the doors off him and gets back a minute ahead of Parker. He said "at that minute I knew I didn't like this kid, but man was he a talent". Obviously they became friends and ran well together as a team for Oregon that year.


Some predictions/thoughts on XC natties

 

I like Luc Bruchet to take things on the men's side, but this is possibly the deepest field ever assembled for the national title and there are 20 or so strait killers who will be in the mix.

I like Reid for a top 3 finish, the guy is just so strong, he might not have the change of pace over the last kilometer but that guy isn't going to get dropped by anyone. It's great to see him jumping into the race.

Look for big performances from Wilkie and White, the boys didn't get a chance to display their fitness at CIS and here they aren't running with any pressure, it's just get out there, have some fun ending off the season and race hard. They will both be in the lead pack for most of the race, if one of them has a good day then they could crack the top 5-10.

Without Inglish running can any of the CIS girls stick with the likes of Lanni and Natasha in an 8km? I would say probably not as they split 8km's in races faster then anyone else in the field is running them, they probably split 5km's as fast as the closest person's 5000m PB.

I'd say they are the two favorites going in but this is cross country, If anyone is going to challenge it's going to be Sasha Gollish, she's been putting in some big work lately on the aerobic side of things. Also what I said about Lanni and Natasha over 5km/8km I can switch around about Sasha over the 800-1500m. I doubt either Lanni or Natasha can break 60 seconds in an open 400, they aren't really very fast but they are strong as hell. They haven't got that pace change either. So if Sasha can hang on and be even within striking distance with 1km to go she's going to close the show and light everyone up.  Dark horse is going to be Rachel Hannah, she's super strong coming off a solid 1:12 half at Scotiabank and is the defending champ so don't underestimate her either.


Special shout out


I couldn't put a blog post up today without giving HUGE props to the man himself, Trevor "Nacho Libre" Hofbauer. Firstly the dude is a beauty of a human being, works like a dog and just grinds man. I love it!! I'll link his blog below, be sure to give it a read. Anyway, Trevor ran a 1:04:28 half this past Sunday in the hometown of the one and only Rocky Balboa, it was said that Trevor was seen running up those iconic steps post race with his New Balance hoody on just like our favorite boxer. Anyway, congrats man, great job out there. https://trevorhofbauer.wordpress.com/2015/11/23/spicy-salsa-in-philly/



My week in training


Monday

10 miles easy on the treamill (I was traveling on Monday) - AM
10 miles easy again on the treadmill - PM

Tuesday

Workout - 4 mile tempo on the treamill at 12.5mph or 4:48/mile on a 1% grade followed by 6X800m on the indoor track with a 200m pace change somewhere in every 800m interval. The goal was to run 35 second 200m splits nice and comfortable but drop a 30 second 200 in there somewhere on each interval. I took 2 minute recoveries as these ended up being pretty fast between 2:14-2:17. Anyway it was a great workout none the less. 4 miles of tempo and 3 miles of intervals.

14 miles with workout - AM
6 miles easy - PM

Wednesday

10 miles easy - AM
10 miles easy with Dan and Alex + strides - PM

Thursday

Workout - It was a really nasty day out so I was forced onto the indoor track again for this one. It was 3 X (4X400m) with 1 minute rest between reps and a 2 minute jog between sets. I did this with my buddy Jason. He would lead one and I'd take the next one throughout the workout. On the intervals he led we ran 66's and then I'd run 62's for my leading reps. It felt great and was more about running fast and smooth. I didn't get after any at the end or anything as I felt there was no need with a race this close.

12 miles with workout - AM
8 miles easy - PM

Friday

12 miles easy + strides - AM
7 miles easy - PM

Saturday

16 miles easy with Lodgy - AM
OFF - PM

Sunday

Workout - 3X2miles on the outdoor track with a 400m jog recovery. I wanted to run 73's and feel nice and controlled. I got the best day possible with literally no wind, that's rare at this track as it's located at one of the highest points in town. Anyway all 3 two mile reps were within 2 seconds of each other and right around 9:40 so it was good knowing I nailed my last big one before nationals and the confidence is high.

12 miles with workout - AM
6 miles easy - PM



That's all for this week folks, training went great, I'm tapering into the race and feeling good. I fully realize I'm making my XC nationals debut at a race with possibly the most depth we've ever had but I'm going to get out there and rip as best I can and have some fun in the process. I can't wait to see all you fine folks there. 100% chance of good times being had by all.

Thanks for reading and keep those sticks on the ice,
Dave


Proper pictures to come next week, but I had to attach this one, the new "Irish Coffee" pack that drops December 1, can't wait to roll through the holidays in these with said coffee in hand.
  



Tuesday, 17 November 2015

Week in training and CIS post mortem

Hey friends, so the time is really flying hey? How is it mid November already? It feels like only yesterday I was gearing up for Ottawa. Anyway, here we are, the fall racing season is coming to a close on the roads and cross country courses. But we do still have a few appetizing dishes left to be served before we start getting into some indoor action. Most notably the NCAA champs which will be bananas, followed by our National Cross Champs in Kingston on the 28th and then finally the Fukuoka Marathon where Dylan will take a crack at that 2:12:50 Olympic Standard and try to punch his ticket to Rio. Based on what I'm seeing from his Strava profile he's certainly training well. He had a 65 minute half early in the segment to test out his fitness, I believe it was the rock and roll San Diego but I could be wrong and then the Big Spur half a couple weeks ago where he ran a 64 with what looked to be some heavy training going into it. Personally, I feel like if Dyan goes out with the goal of just hitting the standard he won't have any troubles with that time at all and will probably run well under it. I'd venture to say 2:12:10ish, but he needs to play it safe and just take care of business. He hasn't run a full in a while so I wouldn't say going out at 2:10 flat pace is a smart call. Dylan is a very intelligent guy so I'm sure he and his coach have figured out the best game plan and he will go out there and execute on race day. Anyway, let's get into this blog shall we? I'll chat a little about CIS, give out a beauty for life award and break down a couple things I noticed and then we will get into my training this week as I'm about 10 days out from XC nats.

CIS Post Mortem.

 

I must say, I really enjoyed both the women's and men's races. At first I thought there was something wrong with my stream as I wasn't getting any sound but other then that it was perfect. In the women's race we were treated to an incredible performance by Sarah Inglis, she really got after it and ran away from a game G. Stafford. I mean, what can you say, great race all around right there. Very dominant and imposed her game plan on the field. On the men's side there was definitely a feeling out process over the first couple laps but when the racing started the big boys were there and got going. Props to Janikowsky for going with Hendrix, he put up a strong fight but the 28 minute guy used his strength and really turned the screw over the last lap. Tree had a fantastic race and ran hard to the line to nip Janikowsky for 2ed. The biggest surprise for me was that Uvic took the team tittle. I mean I knew they were a seriously great team but I didn't think they had that kind of depth. Props to them for running hard and to their 5th man for getting it done.

A few performances I want to mention are those of Ryan Cassidy, this shouldn't surprise anyone as he always shows up to race at the big ones. Matt McNiel, regardless of what anyone said before the race that's a good showing from him. Blair Morgan ran a great race as did Jeff Archer. I also thought the X boys represented the east very well. Scott Donald had a LARGE day out there and Cal as well as Alex also mixed it up with the big guys and proved they have some racing chops which all of us out here in the east knew already but it was nice to see them getting it done on the big stage.

My boys Wilkie and White didn't have the day they were looking for but nobody can argue they didn't have fantastic seasons. Wilkie was OUA champ which is almost as hard as winning CIS and Declan pushed Bruchet to the limit at BC's. The boys will build on this and keep things going moving into the indoor season and I for one look forward to watching what they do heading into 2016.

So yeah, now for the beauty for life award. Now guys, obviously I'm biased towards the boys I know, am friends with or just follow closely. Like, let's face it, this is a blog I post weekly that takes me about an hour to write and is probably filled with grammatical errors and nonsense. But hey, that's what I'm going for with it right. If you want the best blog out there go read Hutch's stuff or Steve Magness's. I don't mean any disrespect when I write anything here. Like I'll submit to you all that the OUA is BY FAR the deepest conference and have the most killers. But with that said I love my AUS boys. So the beauty award goes to the trio of Cal Dewolf, Alex Cyr and Scott Donald of St. FX. They didn't set any land speed records out there but they all ran really strong races and took some big scalps. They are improving big time with each training segment and most importantly the boys are just strait gangsters..... I highly sugest you give them all a follow on any and all social media outlets they use. They have strong twitter/insta games.

Well done boys......well done

Bunch of heart breakers....


My week that was in training.

Monday

Workout - 6X1mile on the pearlgate track with a 400m jog recovery. I had to do this early as I had meetings around lunch time. I wanted to start a little slower then 10km pace then get down to a little quicker then 5km. The recoveries came out to being between 1:50-2:20. The splits were 5:03, 5:01, 5:00, 4:53, 4:44, 4:37. I was happy with this one for sure. Cut the cool down early tho.

11 miles with warm up, workout and cool down - AM
4.5 miles easy - PM

Tuesday

11 miles easy on the treadmill because of the rain - AM  
5 miles easy - PM

Wednesday

Workout - This was remembrance day and there was an 11km trail race happening. With a tempo scheduled for the day anyway I figured I would jump into this one as it's put off by an awesome group that have been super supportive of my running. The goal was to run about 5:05 effort on the trails and whatever pace that came out to I would be happy with. We got a great day for it and I rolled well on the trail running it around 5:25/mile pace. With the hills and trails I figure it was right on the money at 5:05 effort which was great.

10 miles with warm up and cool down - AM
10 miles easy - PM

Thursday

13 miles easy - AM
7 miles with strides - PM

Friday

Workout - 5X1km + 10X200m. I did this on the indoor track at Mun as the weather was really bad. Very strait forward, low volume workout. I still had some fatigue in my legs and this was something I knew I could get through mentally and it wasn't going to take a lot out of me. The 1km's averaged 2:55 just feeling nice and smooth and the 200's were all around 27/28.

11 miles with warm up, workout and cool down - AM
9 miles easy - PM

Saturday

10 miles easy treadmill - AM
10 miles easy treadmill - PM

Sunday

15 miles easy at about 6:20/mile pace - AM
5 miles easy on the tready - PM


So that was my week. I squeezed 3 workouts in there and had the volume around 130. All in all I think it went well. I want to thank the fine folks at the New World Running club for putting off another great event. The crew over there are so nice and they always have amazing prizes and a top notch reception which is key after a good race! So thanks so much Keith and your team! If you are ever in town when one of their events are on the calendar be sure to jump in.

I'm about 10 days out from Kingston so this is the last week of doing anything substantial workout wise. Hopefully all goes well and I can coast in feeling good and enjoy my first time at our cross country champs. I have to be sure to track down an AP ticket, I hear they are going fast and that it's a good time!

Alright, well thanks for reading, keep training hard and stay frosty,
Dave


      Thanks Saucony for the fresh kicks, can't wait to rip some intervals in those Kilkenny XC's!


And for the fresh pair of "Premium Autumn Spice Pack G9000's" Always keeping my sneaker game on point!


                     Putting on the shades and rolling a tempo at the Run to Remember 11km


                                      Thanks New World Running Club for the great event.

                               
                                      Myself and Anna with Keith, the man making it happen.

Tuesday, 10 November 2015

Week that was in training and some random thoughts.

Hey guys, this one is going to be a little short as I'm actually a couple hours outside of town. I had two meetings on the road today. I'm hoping to get back tonight so I can do a tempo run tomorrow but I'll try and knock this out on my laptop as I sit at a Tim Hortons (Yup, I'm that far outside of civilization, no Starbucks within about 150km....). Anyway, for the big stuff, I just booked my travel for cross country nationals in Kingston. I'll be flying to Ottawa on Thursday then hopefully meeting up with my buddy Garrett or see what Jeff and Ryan are doing as they make their way from T.O and Eastmain (Quebec). Hopefully I'll stay in Ottawa Thursday then make the trip to Kingston in time for the course preview Friday. I decided to stay until Monday as I hear the AP can be pretty rad and as it's the last big race of the 2015 season......when in Rome....But yeah, it should be pretty fun. I also touched based with the coordinators of Huston and I'll be racing the half there in January, now the half there is super deep, like normally there's about 50 guy's who would run faster then I'm looking at running but that's one of the big draws to go there. I'll do all my training based on 3:10/km in the lead up and hope to get into a pack of sub elite Americans and run my splits as evenly as possible and hopefully run 1:06:59. Truthfully, I'll be happy with 1:07:30 though as it's not that far away and I need to make sure I don't go out over my head. You'll all see my workouts in the build up so stay locked.

Random thoughts this week.


The IAAF really needs to hire someone good in the PR department to manage all the fallout from the doping report put out by WADA with regards to the Russian athletes. It's come to the point where even people who don't follow athletics at all are hearing about it and will start to draw comparisons to cycling during the Lance Armstrong era. The other day when I was having supper at my parents house my Dad asked me about it, I mean he's a big time sports fan but he's all about hockey and football, not athletics but he had read a few articles on his tablet talking about the current situation. When people like my Dad are asking questions and taking notice it's time to start the damage control. (Note, I'm happy it's all coming out, but it's important the fallout be managed and the people in charge put forth a plan for the future to assure the fans this won't be tolerated or happen again.)

There's under 100 days until the USA Olympic marathon trials. With Dathan and Meb definitely the favorites on the men's side and Shalane and Desi the women's favorites the press is starting to look at the other contenders to make the team and it makes for some interesting reading. How I see it those guys in the 2:11-2:13 range who are all staking their claim to be in the conversation aren't doing themselves any favors by talking to the media and hyping their training going in. I don't see this as being 7-8 guys going for the last spot. How things stand right now I like Puskedra to be able to go with the lead pack and have no trouble making the team. The only other 2 runners who could change the outcome would be if Sam Chelanga or Diego Estrada decide to debut at the trials and nail it the first time out. Obviously there's going to be a ton of people who think I'm way off base here but I think when the dust settles we will see Meb, Ritz and Puskedra punching their ticket. On the women's side I do see the last spot being very much up for grabs. Lot's of girls have run between 2:28-2:30. It will for sure be a battle. Either way, this is a story line we will be hearing about for the next 3 month leading into the trials and should make for some interesting reading.

Canadian cross country champs are quickly approaching and every time I check social media another name is added to the list! This afternoon I saw that Lanni will be racing which is awesome to see. This year the fields are going to be super deep on both the women's and the men's side. I think where the race is in Ontario it makes things easier for people to make the trip and in tern we are getting almost all of the national elites. Looking at Reid's training on Strava, if he continues to train well he may jump into the race too, which will certainly be great to see. For a guy like me it won't help my overall placing haha but I'm just pumped that we will have all the best racing each other! Let's hope I can just work my way through the pack and pick up some of the carnage!

The last thing I've been thinking about lately came from a guy on the letsrun.com message board who asked how to train to break 60 seconds for 400m. It just got me thinking about something I heard once from Patrick Rizzo, a 2:13 marathoner from the states who said he'd never broken 60 seconds in a quarter before in his life. My first reaction was to think that he just had never tried and then I thought about would it help his marathon if he had better open 400m speed? At first you'd think maybe it doesn't matter over 26.2 miles but I think basic speed helps every part of your running. Just the efficiency advantages of doing sprint work and quicker rep paced sessions can really have a dramatic effect on your overall performance as a distance runner. We sometimes neglect this and it's something that doesn't take much time but really pays out big. When I started running I remember thinking I was super slow because I was never doing intervals shorter then 800m and back then I'd be running them in like 3 minutes. after reading more about training and what not, I started implementing more rep paced running and noticed I wasn't in fact slow, I just didn't practice running fast. Now don't get me wrong, I'm not fast enough to be a 1500m guy but I've got 54/55 second 400m speed from just doing hills and accelerations once a week. It's definitely helped my running and I think it's something if your not doing can really pay off big time. If you guys want me to talk more about incorporating sprint work into training leave me a comment below, I'd be happy to write a few paragraph outlining it and all of the benefits that come from doing this type of work.

Week that was in training.


Monday

12 miles easy with 1mile of T pace (5:00) and 10X200m in 30' - AM
8 miles easy - PM

Tuesday

Workout - It had snowed the night before so I was forced to do this on the indoor track. The workout was 4 X (800+400+400) I had 1' recovery after the 800/400's and 2' between sets. The 8's started at 2:20 and got down to 2:14, and the 400's were between 60-63 seconds. I felt good about this one and had my spikes on during the workout.

13 miles with warm up and cool down - AM
7 miles easy - PM

Wednesday

14 miles easy with Jason - AM
7 miles easy - PM

Thursday

Workout - Again, I was a victim of the weather so this was indoors as well. I had planned to do a tempo on the trails and some hill sprints after but I ended up doing a 20 minute tempo on the treadmill at 12.5mph or 4:48/mile pace. Obviously this is way easier then outside but it converted to just under 5 minute mile effort. I then followed it up with 10X200m off a 200m jog. Starting at 30 and worked down to a couple 26's near all out at the end.

15 miles with extra long cool down - AM
5 miles easy - PM

Friday

11 miles easy on the treadmill - AM
9 miles on the trails after the rain stopped - PM

Saturday

15 miles with 10X200m in 30' with Connor - AM
5 miles easy - PM

Sunday

16.5 mile easy long run with Johnny Lodge - AM
OFF - PM


That was my week, right around 140 again in the mileage department with a couple good workouts. I'm going to be doing a few session on the golf course this coming week and just more pace change work in spikes so let's hope things continue to go well as we move towards Kingston on the 28th.

Again, sorry about rushing this post, the quality probably isn't the best, not that I ever have an amazingly high standard of writing or anything but I just wanted to make sure I got something up. It's a busy time right now at work with it being the final quarter of the year but next week I'll make sure it's a better one with some XC discussion and lot's of pictures.

Thanks for stopping buy, stay grinding!

Dave


Tuesday, 3 November 2015

Week that was in training, NYC and CIS XC is coming!!

What's up running friends, did you all catch the NYC marathon last weekend? Stanley Bewott man....what can you say, dude runs a 28:35 final 10km over the rolling hills of central park to take the win, you know you are a big time talent when you can inject the pace he did to drop Kamworor. Like, in his own right Kamworor is a beast, he ran away with world XC and put up a good battle against Farah in the 10k at worlds but you could just tell when he absorbed that 4:24 mile and Stanley kept the foot down until he got a gap coming back with a 4:31 right after it, he's not ready for the top of the food chain marathoners like Kipchoge and the boys. I mean, that's a pretty crazy two mile near the end of a marathon (8:55). So yeah, great performance by Bewott and good on him taking his first world major. As for Kamworor, I certainly don't buy what his agent was trying to sell about him having 3:30 1500m potential....maybe 3:35/6 and that's a big maybe. He doesn't appear to be a guy with that true mid distance speed who can change gears with as little as a flinch from an opponent at the bell. So he's in a rough spot going into the 2016 Olympics, if there was a half marathon then that's where this guy would really shine. I fear that in the 10k he's going to get roasted at the bell again but I mean if he runs well he will certainly medal and that in and of itself is solid. One other thing that has to be mentioned before we move on is the greatness that is Mary Kaitany.....what a women, and what a champion. She's super humble, came back after having not one, but two kids and is still in top form. You are a true inspiration to all runners out there.

CIS XC 2015, who you got?


I must confess, I LOVE reading the Trackie.ca forums and reading the back and fourth banter about CIS predictions. Forget the trolling, anonymous posting and all that jazz. It shows a community that loves the sport and are truly invested in it. This year things are going to be spicy up front and the top 10 look really strong. Where you don't see much head to head between the teams like Uvic and Trinity Western going up against the strongest from the OUA, Quebec and out here in the east with the good old AUS it really makes for some guess work and speculation comparing performances which is nearly impossible to do.

The 3 guys who have impressed me the most this year have been Alex Wilkie, Declan White and Matt McNeil. Not "impressed" me as in I didn't think they had the talent to do what their doing or anything, they are all studs, but they just really threw it down this year and they have all been very dominant. Obviously there is a host of talent that runs 20 deep when you get on the CIS start line. If some guys have big time races like the super talented Woodfine, Hendrix, Tree, Darlington, Cassidy, (I could name many more obviously..) things could get really interesting. I'm so excited for this race. Where I grew up a hockey player and was playing at a high level during high school and early in my undergrad I didn't ever pay attention to CIS cross country, or any university sports really as the best hockey guys are playing Major Jr and aren't skating for Canadian universities, if they tell you otherwise chances are they weren't really that good. But yeah, I guess what I'm trying to say is I'm now more invested then ever and getting to know some of the top guys either through social media or racing them on the roads it's such a pleasure to just be a fan of the sport and to watch all you guys battle week in, week out. So yeah, good luck to everyone as we get ready for the big day. I wish I could be out there covering it like last year but know that I'll be locked on cheering for you all and hopefully seeing the majority of you at nats. Whatever happens boys, do that AP justice, go big and report back!

Note - I don't follow the women's side of XC here in Canada all that much, so I don't talk about it here where I'm not super knowledgeable on it. That's not to say it isn't top notch or anything. I only have so much time and the only time I did get really into watching some of the women's races was indoors last year when Sasha was on a tear. But yeah, I just wanted to point that out. I freaking LOVE watching top notch women racing in any capacity. One of the best performances this year was Dibaba's 3:50 and I gave it major blog time so just know when I do get the time I'm watching and cheering for all you ladies too! :)


Week that was in training.


Monday

11 miles easy with 10X200m in 30" at the end - AM
9 miles easy in the rain - PM

Tuesday

Workout - 5X1km off 2' jog recovery, 5 minutes rest then 10X200 off a 200m jog recovery. I did this with my friend Jason. It was a horrible day out so we were forced to do it on the indoor track which wasn't so bad. I got spiked up and ran the 1k's all in 2:55 (5km pace) feeling really smooth and controlled. I wanted to rip the last couple but there's really no point with only a few weeks to go in this season. For the 200's I started at 30 and got down to 27's by the end. All in all I was happy with this one. It didn't feel like a big workout, which it wasn't but it left me feeling really strong.

9.5 miles with warm up, workout and cool down - AM
12.5 miles easy with Marshy - PM

Wednesday

10 miles at almost 8 minute pace, my legs felt stiff and I did it early before work - AM
10 miles easy at a better pace - PM

Thursday

14 miles with Johnny A and 10X200m in 30" at the end - AM
7 miles easy - PM

Friday

Workout - This was a 20' tempo on Long Pond trail which is super hilly and we had about 50km/hour winds that day so John and I suffered on this one. The tempo went really well, I averaged 5:26/mile which was worth about 5:00/mile on a fair loop. I let the effort dictate the pace. On that trail your gaining like 115 feet of elevation on the back side every lap so it really makes you work. At the end of the tempo I did 10X1' hill sprints.

9 miles easy - AM 
11.2 miles with warm up, workout and cool down - PM

Saturday

8 miles easy - AM
12 miles easy - PM

Sunday

OFF - AM
Long Run, 20.4 miles at 6:45ish/mile average. Just nice and easy with John Lodge - PM


So yeah, that there was my week. The mileage was high, like 142 or something but then again so was the candy intake haha.I didn't link to the garmin connect breakdowns of my workouts because I'm in a hurry but just go on strava and check it out if you feel so inclined. It's not super interesting or anything so you aren't missing a whole lot regardless.

Anyway, thanks for reading and good luck with all your training this coming week, enjoy your running and trust in the process!

Stay frosty,
Dave




Thanks Nth Degree for the fresh shipment, 12lb's of protein and 4 cases of recovery drink will keep me going through the rest of the fall! Much appreciated!


Rocket fuel from a new coffee shop that just opened near me.


I can see myself frequenting here often as it's halfway between my house and my office.


It's winter jacket weather but you've got to work with what you have right. 



In closing, one of my favorite races of all time. It's amazing that Kipchoge was on top of the world here in 2003 and he ends the year of 2015 as the best marathoner on the planet.

Tuesday, 27 October 2015

Back grinding, week that was in training and thoughts on NYC

Hey friends, this is going to be a quick one. Where I had to take last Monday off work and the previous Friday I'm battling to catch up so no long rants or anything today. But fear not, next week I'll ramble on as usual and make sure I've got a few decent pictures attached. Last week was a very solid one in terms of training. I'm surprised I came off the half as well as I did. By Wednesday I jumped back into workouts, though not large in volume or super intense they were really strong sessions. Anyway, before I get into a couple thoughts on NYC, head on over to my boy Jeff Consten's Blog here - http://jeffcostenrunning.blogspot.ca/2015/10/picking-up-pieces.html he talks about winning the Scotiabank half and his progress as he rounds into form for XC natties. Other quick housekeeping is to give a huge shout out to all the boys who killed it out at the BC XC champs last weekend. Luc took the win but Declan threw it down and pushed him right to the line. In other news my man Taylor won the Niagara Falls International Marathon, he has a much faster time coning once he gets a good day weather wise and another cycle of training under him. (My friend Aaron was giving me updates, go check out his blog which is linked on my sidebar, it's always a good read!) Congrats fellas, inspiring stuff!


Stories to follow during the NYC Marathon.


1 - Is Wilson Kipsang still the worlds best marathon runner not named Eliud Kipchoge? He's been super consistent over the last 5 years with the exception of that DNF at the world champs. In the spring he grinded it out until the finish with Kipchoge who's the top guy in the world right now. Kipsang was the worlds undisputed king of 26.2 from 2012-2014 as far as I'm concerned and I feel like he is still as the height of his powers as he looked really strong in London. I'm taking Kipsang for the win here in similar fashion to last year, breaking away at around 20 miles with 2-3 others like Desisa, Tsegaye and Biwott before dishing out a final blow over the last mile to take the win.

2 - How will 10000m/XC stud Geoffrey Kamworor look at the distance, he certainly couldn't do anything to touch Mo in the 10000 at worlds despite making it a fast race in hot conditions. Will we see him knock the marathon out of the park and stay on the roads from here on out or go back to the track and wait it out for mo to eventually move up to the marathon? He's the worlds second best 10000m runner and has great range as he displayed running a fast half and winning world cross but he lacks the devastating finishing speed of a true world beater in the 10k. The roads are where he will need to go so long as Mo plans to run the 10.

3 - Will Meb have another strong performance and solidify himself, with Dathan as the favorites to make the Olympic squad come the US trials in February? My gut tells me Meb will run well here and should easily be top American over the likes of Arciniaga and Leon. If a few east Africans try to go with a big move from Kipsang and blow up Meb could be top 5 once again this year.

4 - How will Mexico's Juan Luis Barrios do? Will he figure out the Marathon and run it at the next Olympics or will he go back to the 5k/10k. He produced a strong 60 minute half this year and he's very credentialed over the 5 and 10 so it's just a question of figuring out the marathon. He certainly has the ability to run 2:06/7 eventually on a Berlin type course. His goal here should be to stay in contact for 20 miles, then close strong when the break happens and pick up the carnage that's left behind when the Africans make the big push for home.

5 - Can Mary Keitany defend her title? On paper she's the best by a minute, but this race to me could go to one of 4 women, Keitany, Jeptoo (if she's in the form she was in 2013), Deba (Who should seriously apply for american citizenship!) or Tufa. I suspect it will be tactical early with a fast last half. I'm going to go with Keitany for the win but this really can go either way.


Week that was in training.


Monday

7 miles easy on the treadmill at my hotel - AM
OFF/Travel - PM

Tuesday

10 miles easy - AM
10 miles easy - PM

Wednesday

Workout - 20 minute tempo at Lactate Threshold. I didn't want to do anything quick right off the bat after racing the half but my legs felt good so I figured this was a good one to do. I figure my LT pace is between 5:05-5:10 at this point based on my 10k and half so that's where I ran it. The 20 minutes went by in a hurry and it felt super smooth. I guess having done workouts like 2X35' made something like this much more manageable. I averaged 5:06/mile. I'll attach the garmin activity here - https://connect.garmin.com/activity/934020992

12 miles with workout - AM
8 miles easy - PM

Thursday

11 miles with 10X200m in 30 seconds off a 200m jog mid run - AM
9 miles easy - PM

Friday

14 miles easy - AM
6 miles easy - PM

Saturday

Workout - This was a cross country type session done on the Long Pond trail. It's a very hilly path on the outside of a pond that goes up into the woods on one side. The trail is about 3000m all the way around. I got this workout from Colin Fewer who was there with Art Meaney the coaches of the University Cross Country team here in St. John's. The session was 1 lap of the pond at tempo/LT pace then a 3 minute recovery followed by 5'-4'-3'-2'-1' with 1' active recovery between everything. I did the first lap in 9:18 which felt good, and then did the 5' and 4' also at tempo pace or around 5 minute pace effort which came out to 5:15 or so over the rolling hills and the final 3', 2', 1' at 10k race effort which was 4:50/55 effort that came out to being about 5:05ish pace. All in all this was a great session and built some strength for sure. Here is the garmin activity - https://connect.garmin.com/activity/936506912

10 miles with workout - AM
10 miles easy - PM

Sunday

16 mile long run with strides at the end - AM
4 miles easy - PM


So that was my week. I ran 128.4 miles I believe and had two good quality sessions. I'm really making a push in training from now until National Cross so let's hope the workouts continue to go well and the fitness improves a little more over the next 5 weeks. I had a nice little session today of 1km reps and fast 200's which I'll outline in next weeks blog, things are off to a great start this week and I'm crossing my fingers the weather stays the way it is for the next while.


Anyway, thanks ever so much for stopping by, keep those sticks on the ice.

Dave

Tuesday, 20 October 2015

New half marathon PB of 1:08 at STWM and what's next.

So, we did it folks! I pulled off the 1:08 I was looking for in Toronto this past weekend at the Scotiabank Toronto Waterfront Marathon (the half). I couldn't have asked for a better day weather wise, and I got the taper just right so I'm really happy with how that went. I'll break it all down in this post as well as my training leading into the race and what's coming up for the rest of the fall and leading into the new year. Before we start on all that though, I'll talk about a few notable performances from Scotiabank this past weekend.

Stand out performances from STWM weekend 2015


1 - Eric Gillis, what can you say about this guy? He's the beacon of consistency and he proved yet again why he's one of the best Canadian marathoners we've ever produced. The job for him was simple, not easy obviously, but strait forward. Punch a ticket to Rio by running under the Athletics Canada standard of 2:12:50. Well, he got that done no problem and rolled a 2:11:31 to secure a spot on his 3rd Olympic squad and to take the national marathon championship.

2 - Lanni Marchant, also a big time gamer. When Lanni is on she's going to run fast. I believe she split her fastest ever first half in this marathon in 1:12:24 or there abouts. She slowed a little after some calf cramping but still ran well under the Olympic standard and ended up only 7 seconds off her own Canadian record, running 2:28:07

3 - John Mason, this guy is a gem of a human being and he's as tough as they come. I'll attach a couple pictures below of me running with him during the first half. But John went out hard looking for that big breakthrough and was rewarded with a PB. I've got no doubt he will be running 2:17-2:18 this coming spring. He also ended up as 3rd Canadian which is a stellar achievement. Way to go pal, that beard is legendary!

4 - Jeff Costen, my boy Jeff won the half and really executed an awesome race from wire to wire. He ran 1:08 flat and beat some game opponents in the process. It seems like he's really peaking at just the right time. Now, 6 weeks out from cross country nationals he can put in another cycle of hard training and I think after that he's going to be ready to really shake things up in the top 20. Keep an eye on this guy folks.

5 - Leslie Sexton, now with most of the talk being on Lanni's run I feel like we are all overlooking the awesome performance that Leslie had. She came in with a 2:39 PB, but we all knew there was much more in the tank and for her to discover in the marathon. She rolled a perfect race, pacing wise, and dropped a 2:33. I think she's going to be the next one under 2:30 if the winter treats her well. Way to go Leslie!!

6 - Rachel Hannah, after a busy spring and running her debut marathon in Ottawa of 2:33 then coming 3rd at the Pan Am games at the distance, Rachel got right back to work and toed the line in the half on Sunday. She ran a big time PB of 1:12 and this show's progress is definitely being made and that she's getting ready to threaten that 2:30 mark as well. Look for her to make a push to hit that standard for Rio in the upcoming months.


Thoughts on my half and new PB.


So, going into the race things had gone well as I had mentioned in my previous couple of blog posts. I was confident in my training and finally had a solid 10k result last weekend. The only thing on my mind was the fact that I hadn't ever really produced a good time at a distance over 10k. Even this year my 10 mile was pretty pathetic given the level I'd been training at. But I tried to put that out of my head and just focused on the fact that I'd been nailing long workouts as big as 2X35' at really quick paces. Anyway, after I got a shakeout in with Jeff and Ryan, we got on the start line ready to roll and the confidence was high. I saw Nick Senseri and he told me Mason was looking to go through in 1:08 so that was glorious and I made a note to find him right away. The gun goes off and as you would expect everyone takes off crazy fast. Knowing the first 2km are uphill I wanted to settle right away and just roll the first mile really controlled and not get too anxious about being so far back. I found John and Josh Bolton right away and we immediately settled in. Our first mile was 5:19 which was right on the money and after getting past that uphill section around the university it was go time. We locked into a good grove and started rolling every mile between 5:10-5:12. We came through 5km in 16:12 and the effort felt right. I made sure we didn't get in the way of John getting his bottles as he would need the fuel later in the race. Whenever I could, I'd try to do as much leading as possible, the last thing I wanted to be was that guy drafting off a marathoner and turn off half way leaving him by himself fighting it while starting to tire. Anyway, we rolled through 10km in 32:36 officially and it felt really easy so that made me feel good about things as last year I was already suffering at this point. We just kept it right there for a while and when we hit the turn around Mason moved up to run with another marathoner while Josh and I just kept working our pace together as we still had lots of running to go. At this point we were still clicking off 5:12/mile like clockwork. We split the 15km in 48:39 and I came through 10 miles in 51:48. All I could think about at this point was why am I so awful at the tely 10? Clearly I should run at least 50:45 or so given the nature of the course. Maybe I'm just better off racing the tely and going for the win regardless of who's there and get a PB that way. let's hope I finally put a decent tely race together next season and drop that ridiculously slow 52 minute PB of mine. Back to the race, things were going well. At that point I clicked off another 5:12 for the 11th mile and told myself I'd try to make a push to catch a guy about 100m up the road and ran a 5:08 up a little grade coming back into the city. This drained me but I got about a 20 second gap on Josh and had dragged myself up to a runner from England who was running the half as well. We battled that last mile and had a sprint to the finish for 3rd/4th. He edged me by a couple tenths of a second as the 12th mile really put a sting in my legs but at that point I didn't care. I crossed the line in 1:08:47, officially and it was good for 4th overall. I saw Jeff there with flowers and a medal so I was pretty pumped he had won. When the dust settled the top 4 were all in the 1:08's so I was competitve which was the main goal after setting a PB. Props to Jeff though for the win, he was by far the strongest runner out there on Sunday and I couldn't be happier for the guy. I'll attach the splits to my race here - https://connect.garmin.com/activity/931919599 and the official results here - http://www.canadarunningseries.com/results/2015/stwm/scotiah.htm .

Obviously, I'm really stoked about the race but I also feel even more hungry to get that PB down even further into the 1:06 range. There's so much room for improvement over a race that long and I've decided to go to Huston in January to take another crack at a fast time. Huston is a great course that attracts lot's of fast guys so it will give me the motivation to train hard after cross country and make sure I stay focused. Running a decent half also gives me hope for when I do eventually move up to the marathon. Now, I've got no interest in running one until I can produce a 1:06 half but when the time comes at least I'll be able to run something somewhat quick. My half converts to 2:24 flat and that's about where I'd expect to be if I trained with one in mind right now but I'll hold off until I get my 5, 10 and 21.1k times down to where I want them and then make the jump up to the big show.


Week that was in training.


Monday

10 miles easy - AM
10 miles easy - PM

Tuesday

15 miles easy with Fraser + Strides - AM
OFF - PM

Wednesday

Workout - Just a small workout to keep the tension in the legs 2X2km off 3' at 10km race pace. I went 6:10 and 6:09. And it felt super smooth and effortless so I figured this was a good sign as I was only 2 days removed from a 31:07 10km race effort.

8 miles with workout - AM
6.2 miles easy - PM

Thursday

5.5 miles easy + strides - AM
OFF - PM

Friday

OFF - AM
3.2 miles easy on the treadmill in my hotel with 3X1' at 4:45/mile pace - PM

Saturday

4 miles easy on the treadmill with 3 minutes of 5:00/mile pace at the end - AM
OFF - PM

Sunday

Race - Felt great, did a 15 minute warm up with Jeff and Ryan followed by some drills and strides, raced the half in 1:08:47 then cooled down with Jeff and watched the end of the marathon after spotting our buddy Garrett.

18.5 miles with warm up, race and cool down - AM
OFF - PM


So, that's my little recap of the weekend. Like I said, I'm really pleased with the race and I feel that I've finally started to post some times reflective of my fitness. I'll jump right back into training and will look to build upon this for cross country nationals and then into the new year for Huston in January.

Thanks for reading friends, I'll catch you next week, same bat time, same bat place,

Dave




Helping out at the booth with my Saucony family. That's Tyler, back on helping someone get into the new Everun Triumphs and Ben in back.


Blue Jay Fever!


Shakeout at the hotel, beauty facility.


They had a pool up on the upper level of the hotel so it was awesome just hanging there and relaxing all Saturday before the race.


Ready to rock and roll.




Picture from a scary moment on my way home, our plane started smoking and we made an emergency landing. I was thinking "You can't go out like this, your PB's are still too slow..." :p


Rolling with Josh and John Mason. We all ran PB's. I was 1:08, Josh was 1:09 and John ran a 2:22 marathon good for 3rd Canadian overall.


John draws great power from that epic beard. But on a serious note, he's an awesome dude! Congrats on the run man.


Early on, trying to get settled.


 

Tuesday, 13 October 2015

New 10km PB, STWM next weekend and Chicago without pacemakers.

What's up friends? I hope your all getting great weather like we are here in Newfoundland. I was out today on the trails and it was absolutely gorgeous. Fall is definitely the best time to train, you get that smell in the air, you guy's know what I mean. It's cross country weather. Speaking of cross, things are really heating up both here in the CIS and in the NCAA. I'm pretty pumped to see how the next few weeks play out. After I get back from Scotiabank I'm going to have to get some workouts in on the grass and make sure I'm ready to go for nationals in Kingston. Anyway, in this post I'll quickly rant about the Chicago Marathon, my race last Sunday where I managed to run a 10km PB and break down last week's training. I'm 5 days out from the Scotiabank half so things are definitely lower this week mileage and intensity wise. I feel like I'm peaking at just the right time and I gained some confidence from my run Sunday clicking off 5 minute miles or slightly faster under control. If all goes well I should be able to come through 10km in 32:10-32:20 and then keep working through the rest of the course and try to come out with a big time PB.

Chicago Marathon thoughts


1 - Deena Kastor is amazing! Deena ran a fantastic race and came out with a 2:27 and a new American Master's record. After that performance I'm really liking her chances at the trials. Obviously baring injury Shalane and Desi are a lock for the top two spots and the third will be a battle between Deena and Amy Craig (Hastings). There's a good few american women who've run between 2:28-2:32 but they did that in a time trial type race and don't have that killer instinct to take the race by the scruff of the neck and impose their game plan. Deena won't be nervous being in a pack of 5-6 fighting for that last spot and won't crack under pressure. Amy has also been there before and even tho she couldn't pull it all together at the trials in 2012, she came back and threw down on the track to make the Olympic team in the 10k. Don't be surprised when the dust settles to see Deena on the Rio squad come February folks.

2 - Luke Puskedra!!! What a gutsy race and a feel good story. Luke stuck his nose in the mix and looked like a seasoned veteran covering moves and staying at the back of the pack out of trouble. He was rewarded with a 2:10 performance in a race that was won in 2:09 and established himself as a front runner for the 3rd spot on the men's side at the trials behind Dathan and Meb. We knew he had this in him, the guy ran a 61:38 half while in College. It's great to see him back at it and running well.

3 - Chumba is LEGIT. I seriously thought Kitwara was a lock to win this but Chumba used superior tactics and looked super strong out there getting the win. 

4 - This race, at least in my mind, was way worse without pacemakers. I mean, in this day and age on a flat fast course like Chicago nobody wants to see a 2:09. I think it's a mistake and that the race organizers might be trying to save some money on time bonuses. That's how they attracted more east Africans, as long as they ran under 2:06 even if they placed outside the podium these guys got a great paycheck for their efforts but now it's just ridiculous. To say this was as entertaining as when Kimetto and Mutai battled it out both running 2:03, or last year Kipchoge running 2:04 low in a tactical affair is just insane. I know I won't be getting up and watching the race from start to finish from now on if this is what I'll be watching. And I suspect they will loose a lot of the top talent to Berlin who ensures good pacemaking or NYC who make sure the athletes are paid big dollars in appearance fees. Let's face it, these athletes have a small window to make their money. They should negotiate to the best of their abilities and go where they will get paid the most. Maybe I'm wrong 100% here but that's how I feel. If we want the sport to grow it needs to be marketable and I'd venture to say selling advertising against a marathon with guys duking it out running 2:03-2:05 with hype of a world record attempt might be worth slightly more then a 2:09 race. But again, I'm no expert in this regard.

31:07, a new 10k PB.


Last Sunday I ran the turkey tea 10k here in town and we got a good day for it with winds that weren't too bad and a crisp cool morning. I knew I was ready to go under 31 but if I had to go it alone I wasn't going to be running that fast. Thankfully my Saucony Canada teammate, Colin Fewer decided to jump into the race as a workout. Colin is a 30:26 10km guy so he wanted to roll a nice tempo effort at 5 minute mile pace which worked great with me. So we set out and ran a 5:06 for the first mile into the wind just getting settled and then a 5:13 over the next mile with a pretty good uphill portion and then we got in the grove and started clicking them off. We ran together, exchanging some words about the beauty weather, the markers on the course and the splits we were hitting. At 4 miles I figured I'd push the pace a little as there's a nice downhill mile there so I dropped a 4:50 and then a couple 4:57's to close out the race and came in at 31:07 feeling super good. I'm sure if we got after it from the start we would have run around 30:45 but Colin was keeping it a controlled effort and I was super pumped to have him there with me. So it was a good day. I took 10 seconds off my PB and Colin got a nice 10k tempo in at 5 minute mile pace. I'll attach some pictures at the end of this post. I'd like to give a shout out to the NLAA and to the New World Running Club, they put off such amazing events and the atmosphere at the races are second to non. This year saw so many runners out it was awesome. I highly recommend jumping into one of their races if you ever get the chance, Carved by the sea 10k, the turkey tea 10k, the run to remember 11k etc....Thanks again guys, I had an awesome time and you can expect me back next year to defend the title for the fourth time! Results can be found here - https://sites.google.com/site/newworldrunningclub/results/2015/turkey-tea-10k

Week that was in training.


Monday

Workout - 3 X Long Pond with Peter and Kate. Long Pond has a hilly trail on the outside of it and all the way around is 3km. So it's very much an effort based workout. We took 2 minute recoveries and I made sure to run it right around my half marathon effort. My splits were 9:24 (A little quick), 9:37, 9:27. I was pumped with this workout as it didn't feel like I was straining at all and I was running 5:15 pace over a hilly route.

16 miles with workout - AM
OFF - PM

Tuesday

16 miles easy with strides - AM
OFF - PM

Wednesday

Workout - 10km race pace workout. Just 5X1km off 90 seconds to feel some race pace and get the legs going. I was 3:00, 3:03, 3:02, 3:02, 2:59. Felt super smooth and I knew I'd roll a good one on Sunday. It's amazing how one month can make all the difference. I didn't feel nearly this good going into the 5km champs. My last 5km on Sunday was 15:18.....I guess over the course of the season that type of thing tends to happen your going to have patches of feeling good and others where you feel flat.

7 miles with workout - AM
10 miles easy with Lodgy and Marsh - PM

Thursday

5 miles easy with Jason - AM
OFF - PM

Friday

OFF - AM
4 miles easy with a couple fast 200's - PM

Saturday

4 miles easy on the treadmill with 3 minutes at 4:50/mile pace - AM
OFF - PM

Sunday

Race - Turkey Tea 10km (31:07) - 2 miles warm up and 3' of steady state followed by some strides then the race. Splits 5:06, 5:13, 5:02, 4:50, 4:58, 4:57. 2 mile cool down.

10 miles with race and WU/CD - AM
10 miles easy - PM


So that was my week, the confidence is high folks. I'm heading to Toronto on Thursday and I'll be at the Saucony booth on Friday so be sure to stop by and say hey if you are around. You can track me on sporstats.ca and I'll post something on twitter or facebook after the race.

Until next time, go Jays!!

Dave


Beauty day for a race, thanks Biped for the pics. 


Colin and I around 2 miles in.


I pushed a little here around 4 miles and Colin just kept his workout going at 5 minute pace. Watch for him at XC nationals....he's a beast!


Motoring along near the 8km mark.


Part of me wishes we went harder earlier and I'd run 30:45 or so but better to save the big one for next weekend.



Happy with the effort.


Thanks New World Run Club! I'll be back!



Tuesday, 6 October 2015

Week that was in training and the Chi Town Marathon

Hey friends, I trust your week's are off to a great start and your logging some miles in these great fall running conditions. I had a good week in training the past 7 days but picked up a flu that's just starting to clear up now so that wasn't fun. Thankfully I invested in a really good treadmill for my house so when I feel under the weather or it's bad out I can get a run in without even going to the gym. Anyway I'm pressed for time as I've got a proposal to write up for work so I'm going to make this super quick and talk briefly about the upcoming Chicago Marathon and then recap my training for last week. I'm jumping into a 10km this Sunday and even though the flu was poorly timed I think I'll roll a really solid race and be primed for a big breakthrough at Scotiabank in 12 days.

Chicago Marathon pre race thoughts.


1 -  Don't expect the winning time to be as fast as the last two years. Firsly because there isn't anyone on the start lists with the abilities of a Kimetto or Kipchoge. I suspect without pace makers and with a lack of really decorated runners that we will see a winning time around 2:05 mid to 2:06 low. Still an awesome time of course.

2 - The three to watch on the men's side are Chumba, Kitwara and Negesse, these guys are a class above and I suspect by 30k they will drop all the pretenders and things will heat up fast. All of these runners own 2:04 personal bests so we are in for a treat.

3 - Florence Kiplagat should run away with this as long as she's fit. The only other women I see putting up a fight would be Birhane Dibaba, and it would take a jump up in class to run with the talented Kiplagat but don't rule it out. Keep your eye's on these two at the 20 mile mark.

3 - I'm curious what Chicago has in terms of Appearance fee budget because they didn't attract any really big names. Granted, Kebede was supposed to be in the field and he's a complete stud but other then that the top dogs are all at NYC or raced Berlin. I don't think they have near the same budget as some of the other majors, especially ones like London and NYC who are dropping half a million on some athletes to get them to toe the line.

4 - How will our Canadian squad make out? Can Watson put things together and run a PB? How will Brandon Lord look for his debut at the distance? Can my boy Kevin Coffey run a 2:16-2:18? I'm pretty excited for this portion of the race. I feel like Kevin is ready to pop a super fast one and Lord has all the makings of a fine marathoner. With Rob, you never know, I follow his training on strava and he's training at a 2:12 level for sure so it just comes down to execution on race day. I'm pulling for all the boys and am sending fast vibes from out east.

5 - The American men and women.......who's worth the hype that's behind them and who isn't? From the outside looking in some would say put your money on Fernando Cabada. I'm going to go with Luke Peskedra though. He's the type of guy who if he hit's it right could be a sub 2:10 performer. I don't expect it here but I suspect he will be the top american and will run around 2:11. On the women's side I'm not high on any of the women other then Deena Kastor. I don't think the others have a shot at making the Olympic squad and they certainly aren't on the level Deena is even into her 40's. I'll take Kastor as the top American women in a new masters WR of 2:27 high. 


My week in training.


Monday

16 miles easy - AM
5 miles with 10X200m in 30" - PM

Tuesday

Workout - 3X2miles at Half Marathon race pace + 2x2miles at Marathon pace. This was a strait forward workout and I just wanted to get it done feeling smooth. I'll attach the Garmin activity below. The two mile reps at HM pace I averaged 5:07/mile which is a couple seconds faster then race pace but it was hard to go slower then that when the reps are only about 10 minutes long. Then the 2X2miles at Marathon pace were just under 5:30/mile pace. Here is the HM paced 2mile reps - https://connect.garmin.com/activity/913562975 and here's the Marathon effort 2X2miles + cooling down back to my house - https://connect.garmin.com/activity/913563000

13 miles with workout - AM
7 miles easy - PM

Wednesday

14 miles easy - AM
7 miles easy - PM

Thursday

Workout - 2 mile time trial on the track then a 10 minute recovery followed by 8X200m with a rolling 200 between each hard 200. I was doing this on my own and it was windy. I thought I'd be able to dip just under 9 minutes but it was not to be haha. I ended up being 9:14 and it felt super hard. I guess it was just the wind and some fatigue in my legs. I was 4:35 through the first mile and ran 4:39 for the second and suffered. The 200's I just rolled nice and smoothly at 30/31 seconds/rep. I'll attach the Garmin activity, it shows the miles of the time trial being 4:23 and 4:21 but the GPS gets fooled up running around in circles. I didn't run that fast, it was like I mentioned 4:35 and 4:39. As much as I'd love to write I ran an 8:44 two mile there's no way I can run that at my current fitness ha. https://connect.garmin.com/activity/915363604 

14 miles with workout and extended cool down - AM
5.5 miles easy - PM

Friday

10 miles easy on the treadmill (Raining like crazy) - AM
10 miles again on the treadmill - PM

Saturday

10 miles easy - AM
10 miles on the treadmill (feeling super sick with the flu) - PM

Sunday

10 miles on the treadmill (flu was still bad) - AM
OFF - PM




Anyway, that was my week. I'm over the flu now, I did a great workout yesterday in the middle of a long run so we are back rocking and rolling. Before I clue this up a huge shout out has to go to my boy Alex Cyr on his 6th place finish on the Plains of Abraham at the interlock meet and same goes to Cal "the legend" Dewolf. Dude ran strong as hell and will be rolling for the big show at AUS and CIS no doubt. Keep it going fellas.


Alright, that's it for this kid, I'll have a better post next week and hopefully a new 10km PB to talk about. There will also be pictures ha. I'm rushing this like crazy. But thanks for reading I appreciate it big time.

Stay frosty,
Dave