Tuesday, 26 May 2015

Ottawa Race Weekend 2015

Hello Hello, how was everyone's weekend? Mine was pretty rad. My first time taking part in race weekend in the nation's capital was really enjoyable. I didn't run under 31 like I was hoping but to be honest I'm not disappointed. I mean I know where my fitness is and what I've been doing in workouts and it's only a matter of time before I pop a fast one but my race in Ottawa was just so damn enjoyable. It was a super even effort and I made sure I positioned myself where I wanted to be around runners who I know are top notch and ones I respect immensely.

Before I break down the race I want to give a few shout outs and mentions to some awesome dudes who I got to meet that previously I only interacted with or followed on social media. Lets start with Alex Cyr, this guy is a stud man and has some crazy talent so keep an eye out for him the rest of the summer and leading into the cross country season. He's a sub 4 minute 1500m runner who is only now starting to really make some big gains. I was super happy to meet Alex after the race and we had a nice little chat. I'm going to link his blog on my sidebar when I get a chance but be sure to check him out here - http://alexcyrruns.blogspot.ca/ Great meeting you dude and solid run on Saturday (32:21). Next up is another cool cat who goes by the name Cal Dewolfe. Now folks, I think it's fair to say that I've got one of the most badass last names one can have, I mean I'm running down the canal and hear, "atta boy Freake, go Freake go!". My fellow competitors are probably like, WTF? But I'm all about it and when I'm not hurting too bad, I like to give a nod of approval to said fan/spectator. But my boy Cal Dewolfe is another legend in the name department. I should also point out that he's a beast as well. He's run 4:00 for 1500m and was hot on my heels there on Saturday night and came in 3 seconds after me in 31:56. I got to say hey and chat a bit after the race which was awesome. So shout out to you Cal for reading my humble little blog and keep ripping it up dude. You've got boat loads of talent and I look forward to tracking you over the next couple years. Big things are coming.

Before we close this portion of the blog out I'll say hey to Garrett De Jong who was kind enough to lead me around on a warm up in his home town streets and point out sections of the course so I knew what to expect. Don't read anything into me getting Garrett this race. This is a dude who routinely hands me my ass. He's run 8:23 indoors for 3km at the armoury so when that guy is on what generally happens is I hang with him for 5km before he roasts me. Anyway, great seeing you dude, good luck with the new job, rest up that achilles, and lets hit a few fast ones this fall. I'm sure we will toe the line at the 5km champs in yorkville and STWM later this year.

Last but not least, props to my girl Lindsay Carson on a solid performance, always great seeing you and chatting, same goes to Lanni, (you are an animal, like no joke!!) and Craig "Odie" Odermatt who's basically the biggest legend around.

10km Champs

So after I get my warm up in with Garrett and do my strides and what not I take to the start line, I line up next to Jeremy Deere, who had the performance of the night, 40+ running 31:13!) and Khalid Khannochi, yeah your eyes aren't playing a trick on you. It was insane. He actually tells me to get ahead of him as he's not going to be running fast today. I say to Khalid, "I'm such a big fan, and it's amazing to meet you!" He just humbly smiles and I then turn to Jeremy and say "This guy is such a legend, remember his 2002 Chicago Marathon victory?" Jeremy responds, "yeah, his pedigree is actually better then any of the guys in this field, even the ones going after sub 28". Anyway, this got me distracted and before I knew it we had 30 seconds to go. All my nerves had settled down and when the gun went off I just got out clean and took the first left nice and wide to not get tangled up in anyone.

After we settled about 2 minutes into the race it was clear there were a couple packs starting to form. One was the first group who were just hammering down the road and the next was with guys like Sami, Matt Loiselle, Hortian and a few others. I kind of looked around at who I was running with and saw that next to me was Jordan Fewer which was excellent as it felt like being back in Newfoundland and the two guys ahead of me were Ryan Noel-Hodge (14:26 5km guy) and Jeff Costen (14:42/30:34 5/10k) so things were looking good. (Both guys are super nice and great runners and post race we all sort of said hey and chatted briefly about the race). Anyway, for me I just wanted to relax, forget about looking at my watch and run a nice even effort with the boys. I helped out Ryan leading our group every now and then as on the way out we had to fight some wind but to be honest he did most of the leading in the group. We went through 5km in 15:55 which wasn't very fast but it also didn't feel very hard either so I figured if I was still with the boys and we were all moving well and feeling good then just stay where I am. 

Once we got onto the canal on the way back about 6km in Ryan made a little move to catch a guy who was falling off up ahead. I stayed with Jeff as that seemed like the right call. I mean folks, Jeff when he's on is a beast right, he ran his half debut last year at Scotiabank in 1:08:02 which is right where I want to be later this year, so for me running with Jeff was just gravy. So for the next 3km Jeff and I kept the foot down and we didn't really pass anyone nor did anyone really come up on us. I believe the 8km split was about 25:33 and when we hit 9km it was just about keeping things going to the line. Jeff opened up a couple seconds on me in the last 500m and ended up running 31:50 to my 31:53. 

When I crossed the line, despite not running a blazing fast time I was happy with the result. I haven't run well at a national race before. Last year at the Zoo Run for the 10km champs I went out with Jeff and Kevin Coffee and completely imploded after 5km and ran a pretty pathetic 33 minute 10km so to run something in the 31's and have it feel like a strong, even effort. I can walk away with that satisfied.

The results from the race can be found on sportstats.ca here - http://www.sportstats.ca/display-results.xhtml?raceid=26001 I believe I was the 13th Canadian in 10km nationals portion of the race and 25th overall.

Before I clue this up I want to thank the Elite Coordinator Manny Rodriguez for taking such great care of the elite athletes, John Lofranco with athletics Canada for the invitation and finally the event organizers. The race and the weekend was something to behold. I'll certainly be going back again next year and I would recommend this race to anybody out there. It's a destination race and now the IAAF Gold Label certification for the 10km it's really a world class event.

I won't bother to post my training leading into the week as there was only one workout at a little quicker then 10km pace. 

Next up is a quick turn around trip to Calgary for the National half marathon champs which I'm excited to take part in. I'll be sure to take lots of pictures and come back with a funny story or two. It's the last race before I take a little break and go on vacation. I talked with my boy Kelly Wiebe after the 10km and he's in the same boat as that's the end of his season so I'm sure we will have a big night on Sunday. He's under the impression we go hard in Newfoundland so I'll have to show him how it's done, just a couple of lanky distance runners, getting on the beers, sounds about right. (Gallagher, if your around buddy, get on the go!) 

Alright, I'll leave you with a picture or two, but I'll post more when I get the chance to take some off my phone!


Runner Rob (link on sidebar) took this, Solid Marathon PB dude!

Ryan leading our pack out early, dude moves like a cheetah 

My hotel was right next to the expo, like the Shaw Centre was attached to where they put me up in the westin!

I helped out at the CEP both with Kyle and the crew. Saucony skipped this one with Ben and the team at the Saucony sales meetings in Grand Rapids

Mandatory pre race shot. Garrett had a good idea, we should use our "Athlete Pass" for Pan Am's just to see if we can get into things ha, if your single you could also use this to run some day game during Pan Ams too! :p

Killing the buffet

ByWard Market, love that place, we had a few brews here post race.

Not a bad view from my room

Rich hotel, the guy who owns the R8 5.2 must be like "Dude I thought I had a good car, how am I between an F430 drop top and a Bently GT". My Audi wouldn't even get a valet slip here....hard times ha.

Tuesday, 19 May 2015

Week of training Monday May 11th - Sunday the 17th

Hello again friends. I trust your all enjoying your running, the stanley cup playoffs, spring and everything else that brings a smile to your face and a jump to your step. This is going to sound cliché at this point haha but I had an awesome week. Not just in training but it was just a fun week in general. I got my runs in, smashed a couple workouts, signed a new account at work, cleaned and waxed my car and confirmed everything for my vacation after the Calgary half. My girlfriend and I are taking 3 weeks off to head down to Florida. Obviously it's not as good as going in say March or April but with her finishing up exams at that time and my schedule at work and training for spring races this just made more sense. We will stay at my families place down in Key West for a couple weeks and then spend a week in Miami doing some shopping and hanging out with people who are also in their 20's and not 75+ lol. Not that I don't enjoy just laying it out on the beach and going to bed at 7pm, but It'll be nice to hit some Miami hot spots after some R&R on the beach. I'll continue to train and I hope to get into a 5000m somewhere in Florida if I can find one and definitely a road race. And I'll be sure to keep the blog going with lots of pictures and what not. I'm pretty excited for the next 5 weeks but it's going to be a heck of a lot of travel. I leave for Ottawa on Thursday, and get home on Monday before a quick turn-around to head to Calgary that Friday. Speaking of Calgary, a huge shout out and thank you to the race directors and elite coordinators for flying me out and setting me up with an awesome family to stay with while I'm there, I look forward to meeting Olga Opotchanova and her family. they have two kids who are both into track and from what Olga has told me they are all participating in various races over the weekend. I'm super grateful for you guys taking me in! So thank you.

Anyway, I won't rant or break down any track meets this week. Even though we were treated to the Diamond League kicking off this past weekend and we got to see half of the Oxy/Hoka High Performance meet before it was called off due to the rain storm that hit right after the first heat of the men's 1500m. The coles notes are as follows.

1 - Farah got beat by Gebrhiwet and didn't look all that strong. I'm guessing it was the fact that it's early and he is coming off a training block that was more half marathon oriented as he ran 59:32 a little while ago and hasn't really been touching on a ton of faster stuff. Because that race wasn't super fast or anything close to his 8:03 indoor 2 mile performance (equates to 7:27). Hagos deserves full credit for the win, that kid is a beast. In 2012 at the famous Paris 5000m he ran the world jr. record of 12:47 so this kid has wheels for days! Great race.

2 - Justin Gatlin is redonkulous, he let up and ran a 9.74 at age 33.....I don't really know what else to say about it.

3 - Almaz Ayana is an absolute machine and solo'd the last half of her 5000m to run 14:14....I can't wait to see her and Genzebe Dibaba clash in a 5000m.

4 - The Canadian men looked great in the Steeple at oxy. Milne and Hughes were the class of the field and Winter closed well as did my boy Ryan Brockerville who ran a seasons best 8:37. Other then that race I wasn't really excited by anything I saw at Oxy.....you can tell it's just a class below what you see on the Diamond League circuit. Which isn't meant as a slight to any of these athletes. They are all super talented and heck, Manzano looked unreal closing the last 150 of his 1500m as did Wheating but once you've sat and watched truly Elite, top of the food chain track you just don't get all that excited to see people trying to hit standards in races pretty much set up for that purpose. However, this dynamic changes at Nationals when team spots are on the line. Then I do get a little more amped to watch. Shoutout to all the Canadian men and women who looked great at the meet!

My week in training


11 miles easy on the trails in 70:12 - AM


Workout - on the books was 5X1km off 60 seconds rest at 2:50/km followed by a 5 minute break then 4X400m in 63 seconds/quarter. This was pretty darn intimidating to start. I was looking for an excuse before I even started. I know when I have one or two intervals left in a set of 1km's I can normally rip out a couple sub 2:50's but it's always a death march and lactic acid flooding the legs the last 200m. But I got after it and did the best I could. I went 2:49, 2:50, 2:49 (Here I was so close to stopping, the 3rd one was pretty much all out or it felt that way off such a short break). 2:53, 2:54. If I had to even attempt to do a 6th it would have been over 3 minutes and a 7th would have been like 3:15. I told my coach after it was a bit over my head but at least I gave it a go. I hit the 400s pretty much dead on with the exception of the last one being 64.

5km warm up + workout + 6km cool down - AM


10 miles easy at 6:46/mile pace - AM
5 miles easy at 6:14/mile pace - PM


12 miles Steady State on the trails at 5:47/mile pace + 10X100m strides - AM


5.5 miles easy on the trails at 6:16/mile pace - AM


Workout - Another brutal one, just looking at it I knew it would be crazy hard. I had a 2 mile on the roads in 9:20 with a 5 minute standing break and then the goal was to run a 4:30 mile or faster if I had anything left. Now doing the math on that workout and thinking about having to split close on 8:45 on the roads for a 3km....yeah I wasn't super excited to try it but I felt that the workout was only 3 miles of total volume so I'd give er'. I went through the mile in 4:44 and realized I was a little off where I wanted to be so I just kept pushing and tried to finish the last 200 as fast as possible. I ended up with a 9:24 which I was ok with. I used every bit of the 5 minutes break and then set out for my mile. Now pacing a mile at that pace, on a road was brutal. On the track I could have gotten feedback each 200 on my splits but instead I went out and tried to hang on. My first 400 had to be close to 60 seconds because after I came through 800 in under 2:10 I was starting to not feel so hot haha, the last 400m was brutal, I got that feeling of seizing up in my arm and legs. I just muscled myself to the finish. When I checked the watch it was right on 4:30 and my garmin told me I had set a new mile PR for the fastest mile I've run in training. That did little to help how I was feeling. Anyway, I packed it in and shuffled a cool down knowing that was my last big workout before Ottawa. I touched some 10km pace today but from here on in it's just strides pretty much.

6km warm up + 3 miles of quality work + 4km cool down - AM


16 mile long run at 6:32/mile pace - AM

Well, that's all for this instalment of the blog. Before I go I want to give a shout out to my friend Tanya who I got a chance to run with this week at the track! She's such an inspiration and I'm so excited to see her race next. She's working with Matt Loiselle and is fitter then she even knows right now. When she get's her blog up and running I'll link it on my sidebar so you guys can check it out. Tanya is a full time mom, wife, runner, fitness instructor, you name it she does it! (I'll attach a pic of us below!). Awesome work as always Tanya. The other shoutout is to my boy Sheldon who's also a super busy dude but he's constantly hammering and making progress. Any time I lack motivation to get out the door I think about them getting their workouts in with much busier schedules then me and I immediately get myself going!

As always, thanks for reading, keep your sticks on the ice and run happy.

The man, the myth, the legend, Sheldon Marsh!

Tanya and myself after a good workout

Tanya and Sheldon post workout

Feeling positive post workout

I finally got time to clean my car this week. I was happy to take it out for a rip.

It hasn't looked this clean in a while, I was going to attach a video of me stretching the audi's legs on the highway but I don't want to incriminate myself as the car was deep into the redline in 4th ;)...save that for instagram!

Tuesday, 12 May 2015

Week of training Monday May 4th to Sunday the 10th

What's up running friends? How's your guy's weather? Because this Newfoundland spring really leaves something to be desired let me tell ya.....we are expecting snow tonight....yeah, it's brutal. Anyway, I'll make this post as quick as possible. I've got a ton of stuff on the go right now at work so I'll try to get this done and punch out another couple hours before I call it a day.

Before I get into my training this week I want to chat about a few races really quick. Firstly the Canadian 10000m champs that were hosted by the London Runners on Sunday night. My boy Kelly Wiebe took it out hard and led from the gun. You could tell he was all business and running against the clock. From what I heard it was a pretty warm evening. Either way he was the class of the field and ran under 29 minutes which is not an easy task without any pacers or people to work with. Kelly, who also runs for Saucony Canada, is fresh off a crazy fast 29:08 on the roads at the TC10k from a couple weeks ago too. I'm excited to toe the line with him in Ottawa and Calgary for the 10km and 21km champs later this month. He's a big time talent and I hope he continues to have a great season and takes another crack at the Marathon this fall. (I'll be lucky if Kelly is still in sight through 5km, dudes fast as hell)

Now another Canadian who threw down over the weekend was one of my favourite runners/people on the Canadian road scene, super marathon mom, Catherine Watkins. Every time I see or talk to Catherine she's always in such an awesome mood. She makes you feel awesome just being in her presence. This lady is beyond humble but don't let her big smile fool you. When the gun goes off she can MOTOR!! As a masters (40+) runner Catherine is setting PB's across the board this season. Only 3 weeks ago during her marathon build up she ran 33:52 for 10km at the Vancouver sun run. And this past weekend she won the Eugene Marathon. She wanted to run around 2:35 but it was a hard day where she was running mostly alone the entire way and ended up running 2:42 to take first overall. Be sure to check out her blog and follow her on social media! She's a pretty rad lady! Great job Catherine, hope we get to grab some food when we cross paths at a race later this year. Perhaps some fettuccine? (Inside joke, Lanni, Dayna, Kate, Mark, Josh.... and a few others know what I'm talking about!! :p).

Lastly lets talk about the sheer awesomeness of the Grand Old Man, Bernie Lagat. Last weekend in Manchester Bernard made his 10km road debut and ran a blazing fast 27:48.....at age 40!!!! Not only is it a masters WR but it tied the American record as well. To put that in perspective the Canadian road 10km record is 28:17 held by my fellow Newfoundlander Paul McCloy. Bernard is ageless, he's run a 3:54 indoor mile and a 7:37 3km so far this season. Part of me would like to see him take a crack at a sub 27 10km on the track. It's hard to know if he could run that or not, I hear he is a low mileage guy. But you've got to think it's a possibility. He's clearly still capable of going sub 13 for 5000m. Anyway, we are privileged to witness such a decorated career as that of Bernard's. I hope he has another awesome season and that the 5000m final at the WC's in Beijing is a tactical one where he's in the mix at the bell. He may not have 3:26 1500m speed any more but he still has the wheels to hang with the best at the end of a 5km!

My week in training.


11 miles easy at 6:22/mile pace + 10 strides in the park near my house - AM


The workout was supposed to be a 6km tempo on the track in 18:30 followed by 4X500m in 1:20. I felt a little rough in the tempo and didn't ever really get into a good rhythm. It was more of me counting down the 15 laps, one by one and trying to just stay smooth clicking off 73's/74's. The wind on the track is brutal and I didn't end up hitting my splits right. I walked away with 18:41 and it felt like a way harder effort then that even but hey, you don't always feel great. After that I took 5 minutes and then ripped out the 500's as fast as possible. I got the last two down well under 1:20 and split a 59 second 400 on the last one so the workout ended up being pretty good by the end. But that tempo was a death march.

5km warm up + 6km tempo + 4X500m + 5km cool down - AM


10.2 miles easy at 6:44/mile pace - AM
5 miles with strides at 6:19/mile pace - PM


12 miles steady state on the trails at 5:40/mile pace + 10X100m strides - AM


11 miles easy in 69 minutes on the trails - AM


Workout - 5km all out time trial/workout. The wind on our outdoor track is killing my confidence and ability to hit splits. (It's built at the highest point in the city...go figure) It was actually a lot easier on the indoor track to be honest. But I just suffered this one out. I wanted to just run 70's as long as possible but I ended up falling off pace the last 2km and couldn't hold the 70's much past 3km. Just tried to muscle it home at the end of the session.

5km warm up + drills and strides + 5km TT + 7km cool down in Mt. Pearl - AM


Long Run day of 16 miles but hammered a 10km in there as I was pretty upset about the 5km TT. Anyways got a heck of a good run in there including that hard 10km.

16 miles - AM

So that's my week of training. The mileage stayed high this week but we are going to take it back a little this week, hit a couple of good workouts (I had an awesome one today with Joe and Jason) then come into Ottawa and then Calgary on fresh legs and let er' rip!

Speaking of Ottawa and Calgary. I'll be at both expos either at the Saucony or Entrix Sports (CEP) booths. As of right now I'm thinking it's going to be Friday. I talked with Kyle at CEP and nailed that down but I'll chat with the saucony crew and see what they have going on for the expos and let you guys know before the race weekends get under way. If any of you guys or girls are around the expo stop by and say hey! I love meeting other runners and chatting about pretty much anything and everything!

Alright see you lovely people next time,

Tuesday, 5 May 2015

Week of training Monday April 27th - Sunday the 3rd

Hey everyone, hows your week going? Did you guys get a chance to tune in to Payton Jordan last weekend? It did not disappoint let me tell you. Performance of the meet HAD to be Justyn Knight, that dude is an absolute stud man. I remember on the trackie boards we were getting into the debate of Proudfoot vs Knight. Well we got our answer last weekend. (Before I go a step further let me just say I think Ross is a beast, and an awesome dude who is going to have a bright future in the sport). But Knight is still a Junior and has run sub 4 indoors, 3:39 for 1500m and now 13:34. I mean just think about that for a minute. He's 4 years younger then Ross and from everything I heard he didn't have a huge training background behind him before going into college. The sky is the limit for this kid. What a great time for Canadian mid/distance running.

Some other performances of note were Natasha Wodak throwing it down in the 10000m and running the Canadian record of 31:42. I didn't think she would run that fast but man I'm stoked she did. Congrats Natasha, you deserve it after hanging tough in 2014. More big things to come I'm sure. Also Lanni ran 31:46 which is no joke either so Kudos to her for throwing down.

Now even though those 10000m performances got a lot of the coverage what about Jess O'Connell? She ran 15:06 in the 5000m which is actually a superior performance to those 10000m times. Jess continures to get better season after season. It's exciting to see how she will do at Worlds this year and in Rio.

Last two shout outs go to Matty Hughes running the 5000 and getting a huge PB of 13:19. Could Matt take down the Canadian 5km record before Levins? It was pretty epic seeing him go to the lead at the bell with some big boys and go for the win. Finally, Peter Corrigan had a nice run in the second heat of the 5000m (13:46 I believe). Good to see him get rewarded for what seems like some heavy training with the likes of Nate and Matt.

So this really sets up some story lines going into 2015/2016. It's amazing to see the depth of talent we have right now from the 800 on up to the 10000m. We haven't even talked about the Steeple, Genest and Milne ran super strongly and Hughes hasn't even opened up yet. You also can't sleep on Winter who is a beast over the barriers.

Anyway that's enough rambling from me, on to the training recap.

Week that was in training


11 miles easy on the treadmill at 6:30 pace - AM


(Was travelling so no workout) 11 miles on the treadmill again at 6:30 pace - PM


Workout - 10 miles on the treadmill at 5:00/mile on a 0% incline. This wasn't something I had planned. Coach had me down for something different on Tuesday but with the travel I figured this was a good strong aerobic workout. The actual effort was worth 5:13/mile which is right at half marathon pace so at the very least it was a great workout for the half champs in Calgary in a little over 3 weeks. I was sweating like you wouldn't believe it was brutal going that long on the treadmill. My mouth got really dry the last 10-15 minutes 

2 miles warm up, 10 miles tempo, 3 mile cooldown - AM


12 miles steady state on the trails at 5:41 pace, this was a challenge as my legs were still heavy - AM


10 miles easy at 6:42/mile pace - AM
5 miles easy at 6:19/mile pace + 10X100m strides - PM


Track Workout - 16X400m off 1 minute rest. I got out way too hard for the first two and went 61 and 63. I knew it would be a long day if I didn't dial it back. I started to hit 65's and 64's the rest of the way but it was beyond a suffer fest, my 1 minute "jog" quickly turned into shuffling 50 meters down the home stretch and back. I managed to finish the workout but it wasn't pretty my form was breaking down and I muscled the last 3. The work I've done on my speed through drills, strides and hill sprints has definitely helped. I never used to be able to drop a sub 60 second 400 whenever I felt like it. Now I can't go out and run a set in under 60 or anything. But my speed is so far ahead of anywhere it's been before. I don't know if this will even help any other distances but I've always thought having good 400m speed can only help.

5km warm up + 4 miles of work with minimal "jog" rest + 5km warm down - AM


16 miles Long Run with Lodgy on the trails. That legend is getting fit. I sort of low balled him on our splits when he would hear my watch going off when we would hit the mile. He wanted to run it at 7:00/mile pace as he's on the comeback trail but we actually averaged 6:34/mile pace. I was just trying to keep it discreet ha. Thanks for the company Johnny!

16 miles - AM

Alright thats it for me in terms of training. I feel really good right now, I've yet to produce any blazing fast times or anything this season on the roads. a low 15, a mid 15 and a 31 minute 10km so I really hope that Ottawa is the one where I have that first breakthrough race of the season. Regardless I know progress is being made and I'm definitely much fitter then ever before.

Spartan Race

So one of the great guys over at Reebok Spartan Race Canada, Dan, asked me to share with you guys about their awesome race series happening all across Canada. These races are a ton of fun and for us serious runners its a chance to get out for a weekend warrior race with a group of friends and have some fun. I'll link to their site here - http://spartanracemedia.com/ca/  and I'll also attach a video below. If any of you guys are interested I've got a free race entry to giveaway so you can post a comment below if you'd like to get in on that and I'll pick somebody at random and send the free entry your way!

Alright friends, that's it for me, thanks ever so much for stopping by. I'll leave with a few pictures as I like when I read other peoples blogs and they have pictures showing that they do more then just bang out the miles week in week out. Now, don't get me wrong. I don't do much more then that ha, I work, run, spend time with my girlfriend Hilary (who now checks my blog and makes fun of my poor punctuation and writing ability), binge watch shows online, watch hockey, listen to podcasts, eat an ungodly amount of food and sleep. That stuff happens in no particular order or amount but it is what it is ha. 

Over and out,

My dog's new friend Jacob the Blue Jay. He comes daily for a snack and a chat.

Popper finishing up a mile repeat on my road loop

"How was that coach?"

Finally the weather is good enough to get my summer rims on my 2013 Audi S3 SLine (It's sooo dirty, next up is a good wash and wax)

Just happy to have some good weather to clean it up.

Post workout Burger King? I think so...

Making a popcorn run for Hilary and spent like 20$ on chocolate....#struggle

Invite to the dinner in Ottawa Friday night. It's possible I'm the slowest on the elite start list. 20 guys have run under 30 minutes....Let's hope I can mix it up as best I can and pick off a few guys going out too hard. Anything in the 30's will be a good day.