Tuesday, 27 January 2015

Week of training Monday January 19th - Sunday the 25th + Thoughts on Nutrition for Runners

Hey guys and gals. I hope you had a great week in your training. I know some of you must be hitting the indoor track pretty hard as there are lots of college meets going down right now both in Canada and in the US. On the Canadian side CPT certainly ran a solid 1500 last weekend and Proudfoot had a nice 4:01 mile, great to see. On the pro side we've got Galen opening up indoors at the Armory this weekend so that should be good to watch as well. Anyway, in this post I want to quickly talk about nutrition then I'll post my week in training.


The importance of nutrition for competitive runners.


After seeing on the trackie.ca forums a thread that was marked "Garbage in garbage out" and reading down through some of the posts it struck me as something I'd like to touch on. Even with some people who are really great athletes and are performing at a high level. Hearing them talk about nutrition, it's clear that this is a piece of the puzzle they are missing.

The new fad diet among serious gym enthusiasts right now is IIFYM (If It Fits Your Macros). The idea behind it is that a calorie is a calorie and that as long as we hit our caloric and macronutrient needs then we can eat whatever we so chose. I see runners doing this all the time without even knowing they are. The old theory of if you run enough you'll burn off anything you eat, while this is true in the sense that if your in a caloric balance eating 3500 calories a day from Pop Tarts will not make you gain weight. There is more to it then that. All calories are not created equal. I will submit to you that each and every gram of Protein out there from whatever source does in fact contain 4 calories and the same holds true for grams of Carbohydrates, while a gram of Fat will always contain 9 calories/gram. But the rate of digestion, micronutrient profile and effects on blood glucose level vary greatly depending on the source of the macronutrient (Also just to cover it, Alcohol is it's own macronutrient and contains 7 calories/gram and isn't metabolized in the same fashion as the others so serious runners save this for base training/off season haha).

I'm kind of getting off topic a little bit here. But what I want to say is your food is your fuel. If you drive a Ferrari you don't put regular unleaded in the tank. Hell, I drive an Audi and don't put anything other then premium in it. We, as runners, need to look at the foods we are consuming and eat according to our activity levels/training. I'm sure most of you reading this already know what I'm saying but it's important. I see so many runners just stuffing themselves with empty calories and aren't maximizing the calories they are taking in. The easiest and most effective nutrition plan is one based on whole foods. Nutrient dense foods will help keep your energy levels high and make sure you are recovering from training. Something to think about is try eating foods with only 1 ingredient. Stay away from things that are processed. For instance, lots of people will say "Ok I've got a workout this morning, I need some carbs to get me through it, I'll grab some cereal or toast then get at it". All that needs to happen is to take the train of thought one step further. Ask yourself what can I eat to sustain my energy and blood glucose levels for my run today. If it's a long run ask yourself will I need fuel during my run as well?

I'm not talking about anything you don't already know but this is something that almost everyone myself included could be better with. If this is something that you guys would like me to talk about further just let me know in the comment section below. I'd be happy to go more in depth into the science of nutrition or even how our weight effects performance and how to get to that optimal weight the proper way. Let me know!!

My week in training.


Monday

12 miles easy at 6:26 pace on the roads - AM
OFF - PM

Tuesday

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

Wednesday

Workout - I wasn't sure what my coach had planned for breaks so I sort of did what I figured he would suggest, looking back at it I don't know why I took 2 minutes before my last 800. It should have been 1. Anyway the workout was a 2 miles, 2X1mile then 2X800. I took 2 minutes after the 2 mile 1 minute after the 2X1miles then 2 minutes after my first 800m. I went 9:41, 4:52, 4:45 then 2:20 for the 800's I just wanted to feel good getting through this. I was out of town and was just happy to get it in. I was overall very happy with it.

5km warm up + workout (my rests were standing) + 5km cool down - AM
OFF - PM

Thursday

12 miles at 6:00 pace, I normally do a steady state effort on Thursdays but the treadmill at my hotel only went to 10mph so I worked with what I had.

12 miles - AM
OFF - PM

Friday

OFF - AM
11 miles at 6:30 pace on the treadmill then 10X100m strides on the indoor track

Saturday

Workout - On the books I had a 4 mile at 5:00 pace then 2X1mile at 4:50 pace. The break was 2 minutes after the 4 mile and 1 after the 1 mile. Because the weather was bad I had to do this on the indoor track. I wasn't prepared to run a 4 mile tempo on it so I went upstairs on the treadmill for the 4 mile. It felt really easy as I've been doing longer tempos then that at 4:48 pace but I'm sure outside it would have been hard. I wiped down the treadmill and put my spikes on to get ready for the 2X1mile which ended up taking me a little bit more then 3 minutes so that didn't go according to plan but I got the 2X1mile in according to plan and pace so this was a good session all in all.

5km warm up + 4 mile tempo, 2X1mile + 5km cool down - AM
OFF - PM

Sunday

Long run - I woke up Sunday and it was no joke 110km hour winds. So I jumped on my treadmill and watched a movie while I ran 16 miles at 6:30 pace. Anyone who has me on facebook or follows me on twitter saw a picture from that...not fun ha.

16 miles - AM
OFF - PM


I'm pretty happy with that week. Just over 90 miles with a couple of good quality sessions. As long as I can stay healthy and keep things moving in this direction I should be able to do some damage to my PR for the indoor 5000m I'm racing and then I'll set my sights on something in the 30:XX's for the first 10km I run on the roads this spring. I'm editing the video of the 5000m time trial I did in my previous week so I'll jump on here when I get a chance and post that up as a kind of workout Wednesday when it's done. Something else that's kind of cool is I'm running some miles in the soon to be released Saucony Zealot like I did with the Triumph ISO so when I have a better feel for them I'll post a review. Initial thoughts are very good.

On another note, I just got back from seeing Taken 3 with my girl. Is it just me or is Liam Neeson the most unlucky and badass dude EVER, I mean who gets their family into that kind of trouble 3 times.....the dude kicks some serious ass as well.....good movie for some mind numbing escapism after a long day but American Sniper is the one to see. SO GOOD!

Thanks friends, everyone have a safe week and good luck with your training.
Keep your sticks on the ice,
Dave

Wednesday, 21 January 2015

Week of training Monday January 12th - January 18th + Some indoors and Dubai

What's up running friends? Apologies for delaying this update a couple days but I had to go out of town for a few days with work. Never fear though, training is still coming along nicely and last week was one of the best I've ever had. I'll make this update as quick as I can as I'm writing it on a colleagues tablet between meetings.

Indoor action and the Dubai Marathon.


Last weekend had a couple of great races on the college/pro circuit. The first of which being the Washington Preview Meet at the Dempsy, this saw our own Jessica O'Connell run a solo effort 9:09 3km season opener and Cam Levins running a 3:58 mile with training partner Matt Centro. Both are great showings and indicate that Jess and Cam are in a good place kicking off the indoor season. Hopefully Jess can get into some fast heats at big meets and drop some times that show her true abilities after an incredible 2014 which saw her run a 15:13 5km at Payton Jordan.

We also had the Huston Half/Marathon which hosts the USA Half Champs. This was a great race and the two debutantes over the half Kim Connolly and Diego Estrada took the titles. Diego looked incredible running 60:51. He's coached by the legendary coach Vigil. I really think this guys futures lies in the Marathon. He talked after how he had been doing 10 mile tempo runs at 4:35 pace so he knew he was ready for a great half.

Lastly, this weekend features the Dubai Marathon. With a $200'000.00 prize for first place look to see some super fast times and a slew of quick Ethiopians. From what I've read they don't hire any pacemakers for this race so let's hope somebody makes it honest and we see Kenny B pop a fast one of at lest sub 2:04:30. Either way be sure to check EuroSport for the stream. It's going to be a barn burner.


My Week in Training


Monday

10 miles 6:30 pace easy - AM
OFF - PM

Tuesday

Workout - This was my first time doing a treadmill tempo at 4:48 pace. I was scheduled for 7km so I was rather nervous going into it. But once I got into it I started rolling really well. I managed to get it done but it was tough. I had to sit down on the belt for a little while after before doing my cool down. Happy with this one though for sure. When I talked to JJ after the workout I was nervous that he would keep jacking the pace up as the build up goes on but he assured me we will keep it here but extend the distance/time of the tempo as the weeks go by.

5km warm up, 7km tempo, 5km warm down.
OFF - PM

Wednesday

10.1 miles outside 6:16 pace - AM
5 miles treadmil 6:30 pace - PM

Thursday

12 miles steady state 5:45 pace on the treadmill then 10X100m strides - AM
OFF - PM

Friday

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

Saturday

Workout/Time Trial - I was really nervous about this. JJ had me down for a 5km time trial. I wanted to do it outside on a local course or a strait stretch of road but our weather wasn't the best. Anyway, I was forced to do it on the indoor track, so I talked to JJ, got my head set for it and did a 5km warm up then got my spikes on and set out. I felt really good during this until about the last 1500m where I had to dig really deep. I ended up running a huge PB of 14:41 and really surprised myself. I knew I could time trial sub 15 after the workouts I've been hitting but this went really well. So lets hope when I get into a 5000m on Feb 21st with a few bodies around I'll be able to take a few more seconds off that.

5km warm up, 5km time trial on the indoor track then 7km cool down - Lunchtime
OFF - PM

Sunday

Long run - 16 mile long run nice and easy on the treadmill at 6:30 pace on the treadmill. I've been forced to be on it more then I'd like lately but I don't mind. I just put the headphones in a grind it out.

16 miles - AM
OFF - PM


Well folks I'll get out of here now. I'm heading back to town tonight but I hit a big workout here today in Halifax so things are rolling well. Thanks for checking in everyone and good luck with your own training and be sure to keep an eye on the Dubai Marathon this weekend.

Stay frosty,
Dave

Tuesday, 13 January 2015

Week of training Monday January 5th - January 11th + A look at 2015

Hey friends. How is everyone doing coming into this new year? I trust your all back on the horse as far as training goes. The 2015 season is looming, heck out in BC they just had their first big race of the season this past Sunday. The BC 8km champs. Last year that was one of the most entertaining races run. Watson took it out in 2:48 for the first 1km, but then Martinson slowly brought him back and opened up 22 seconds in the last 3km running a 23:38. I'd love to see Geoff get back on the track this year with all the strength he has gained running on the roads since 2012 and make a push for Rio in the 1500m. The A standard is something that with a year of specific work is definitely in his wheel house. Back in 2011 he ran a 3:37. He's a super nice dude and I'd love see him back on the track either in the 15 or 5000. Anyway, this year the race was won by Theo Hunt in 24:5X. Good results early for Theo. Natasha came back with a solid race herself in 26 mid so she seems to be coming back strong after last year. Shout outs to Jim and Odie on strong runs as well.

Happenings on the Pro circuit.


Well we are getting into the indoor season now and that means some good collegiate meets should be going down in the NCAA. The husky classic is always a great one to watch so have an eye for that. There is a lot of depth in the 3/5km right now so don't be surprised to see some guys running under 13:45 indoors within the next few weeks and some 7:50 3km's. Also we will have the millrose games coming up soon as well. This year there's going to be a 5000 that will feature Rupp and Levins. I haven't heard any announcement on weather or not Rupp will go after his 13:01 indoor record. Either way it will be good to watch. We saw Rupp run really well on the Diamon League circuit this year and finished no worse then 4th in his appearances in Europe (in the 5000). So with the right pacing we might see a sub 13 indoors. I remember back in the winter of 2011 when Farah made the move to Salazar and they ran a 13:11ish over in Europe. Then a few weeks later Isaiah Koetch goes out and runs 12:54 indoors as a Jr. That was a really great year for indoor track. (Also the same winter Gebremeskel outkicked Farah with 1 shoe.)

This week the Men's Elite field of the 2015 London Virgin Money Marathon was announced. I thought 2014 was the best field ever assembled. Well this year it's so deep that the 9th ranked runner in Bekele......yeah a 2:05:04 guy is ranked 9th. There are 8 guys who have run 2:04 or better and 3 guys who have run under 2:03:30. I can't bet against Kipsang even though Kimetto is faster. I think Wilson is capable of something in the 2:02:30 region at Berlin if he gets back there next fall. I'll attach the starting list below.


Wilson Kipsang (Kenya) 2:03:23
Dennis Kimetto (Kenya) 2:02:57
Emmanuel Mutai (Kenya) 2:03:13
Eliud Kipchoge (Kenya) 2:04:05
Ayele Abshero (Ethiopia) 2:04:23
Sammy Kitwara (Kenya) 2:04:28
Tsegaye Mekonnen (Ethiopia) 2:04:32
Stanley Biwott (Kenya) 2:04:55
Kenenisa Bekele (Ethiopia) 2:05:04
Tilahun Regassa (Ethiopia) 2:05:27
Samuel Tsegay (Eritrea) 2:07:28
Serhiy Lebid (Ukraine) 2:08:32
Aleksey Reunkov (Russia) 2:09:54
Ghebrezgiabhier Kibrom (Eritrea) 2:10:00
Marcin Chabowski (Poland) 2:10:07
Koen Raymaekers (Netherlands) 2:10:35
Scott Overall (Great Britain & NI) 2:10:55
Michael Shelley (Australia) 2:11:15
Javier Guerra (Spain) 2:12:21
Steve Way (Great Britain & NI) 2:15:16
Christian Kreienb├╝hl (Germany) 2:15:35
Pedro Ribeiro (Portugal) Debut


My week in training

Monday (day off after slipping on ice Saturday)

OFF - AM 
OFF - PM

Tuesday (same as above)

OFF - AM
OFF - PM

Wednesday

10 miles 6:16/mile pace - AM

Thursday

10 miles steady state 5:45 pace on the treadmill then 10X100m strides on the track - AM
OFF - PM

Friday

10 miles 6:30/mile pace on the treadmill - AM
OFF - PM

Saturday

Workout - I was itching to get after this one as I missed my Tuesday workout with that mild concussion I had. The session was 7X1km. We have gotten a fair amount of snow so I had to do this on the indoor track. I got a 5km warm up in on the treadmills upstairs then did a couple strides and put my spikes on. I got a little jumpy on the first lap of the first rep and was 42 seconds for 250m but then I settled in and ran it in 2:53. I knew I couldn't finish the workout if I kept them that fast so I tried to run relaxed the next 5 and was hitting 2:55's, working but still feeling somewhat in controlled. 60 seconds rest really creeps up on you after about 5 reps and it's like someone jumps on your back when your 500m into reps. Anyway, I ran myself silly on the last one and managed a 2:52. The average for the workout was 2:54 and I was thrilled with it as I was hoping for 2:55. Progress is being made. But part of me also thinks it may be due to having a few days off and feeling super fresh. This is a down week as is, so my mileage is really low. I was only supposed to hit 70 on the week.

5km warm up, 7X1km + 5km warm down - AM
OFF - PM

Sunday

13 miles at 6:30 pace, just a medium long run as it's a down week, some of this was done with Sheldon and Lodgy - AM
OFF - PM


So that was my week. I'm a little upset I missed those two days and last Sunday but I mean I couldn't have run. It hurt my head to watch TV haha. Anyways, I will keep things going and keep you all up to date on the progression. I want to wish everyone who is getting into their racing seasons, either indoors or on the roads, all the best. Race hard and have fun.

One last thing I wanted to do is send a huge shout out to Andrew McMillin and Smith Optics for re-signing me to the Smith team for the 2015 season. I know Andrew and the crew are up to their eyes with the winter athlete team but I really appreciate the continued support and amazing products.  


Until next time folks, stay frosty,
Dave










Tuesday, 6 January 2015

Week of training Monday December 28th - January 4th + JJ's weekly wrap up + my top 5 performances of 2014

Happy new year folks, I hope you all had a very enjoyable and safe holiday season. I enjoyed a ton of good food, time with my friends, girlfriend and family. It was most enjoyable but it's now time to get ready for a big 2015 campaign. This past week was epic as far as training goes until I attempted to walk my dog of all things and slipped on some ice. I went to see the doctor as I was out of it and couldn't really think properly. Thankfully it wasn't too serious but it was a mild concussion and I had to stay in a dark room for a while. I couldn't really watch tv or look at any screens so that was kind of lame but I'm feeling a bit better now and I'll go back to see the doctor tomorrow and I trust he will clear me for a workout. I was supposed to have one today but pushed it and have taken a couple days off. Anyway this won't be a terribly long post but I do want to give my top 5 male and female performances of 2014 like I mentioned last week.

Top 5 male track/road performances of 2014


Number 5 - Justin Gatlin's 100/200m double within an hour of each other running a world leading 9.77 and 19:71......the self proclaimed batman of the track world threw down in Brussels with an incredibly display of sprinting - http://www.bbc.com/sport/0/athletics/29079981 

Number 4 - Galen Rupp's 26:44 american record. This was an inspiring performance and seeing him close his last two laps with a 59, 58 off an honest pace was impressive. - https://www.youtube.com/watch?v=AxXMPUiN9Zw

Number 3 - Wilson Kipsang blowing away the last 400m of the NYC marathon to win the world marathon majors. He blew away Desisa 


Number 2 - Silas Kiplagat's Diamond League record of 3:27.6 in a race where 7th place Nick Willis ran 3:29.....imagine running 3:29 for 7th.....crazy 


Number 1 - It had to be Kimmeto's 2:02:57.....it was simply amazing


(Note I do realize I'm playing favorites to distance running, but to be fair that's what I follow the most and appreciate the most. There were some great performances in the high jump this year that could have been here as well)

Top 5 female track/road performances of 2014


Number 5 - Genzebe Dibaba's indoor 1500m WR of 3:55.17, it was incredible to see her set 3 world records indoors in a span of only 18 or so days.


Number 4 - Julia Bleasdale's win at the Carlbad 5000m. She owned a very deep field and nearly broke 15 minutes.


Number 3 - Emma Coburn setting the american record in the steeple. Big year for her and proved herself on the big stage. (Lolo Jones video bombs this interview......not a fan of hers ha)


Number 2 - Mary Kaitany winning NYC in her first marathon after having her child.


Number 1 - JENNY SIMPSON! The year as a whole but diving to win the Diamond League final.



JJ's Weekly Training Wrap Up


JJ had an awesome week. We are both going to be doing a time trial this month to see where we are. expect his to be super fast for sure. I'm guessing about 20 seconds faster then myself or more.

Monday- 18.1km in 70 minutes felt pretty good.
 
Tuesday 17.2km easy in 66 minutes.
 
Wednesday- just over a 4km warm up with drills and strides. 7.5km tempo run @4:43 pace on the treadmill. This was by far the smoothest I have ever felt running at this pace. I was pretty jacked about this one as I came through 5k in 14:39 and 7k in 20:32. 5km warm down.
 
Thursday 8km easy as I was pretty tired from the night before....
 
Friday 18.1km easy in 70 minutes
 
Saturday- easy 17.1km just getting ready for tomorrow.
 
Sunday - the workout plan was 7x1km at 2:53 pace outside off of 60 seconds rest but we ended getting a dump of snow over night so I headed to a different gym I don't normally go to for my tempo's since it was close. I did my warm up and strides and hoped on the thing to find out, it only goes 12mph. I was pretty mad and figured well I might as well just rock the incline up a bit and stay on till I feel tired. I ended up doing 20x1km at 3:06 pace with 60 seconds rest. I was feeling really good till 16 then worked from 18-20. The pace I felt was pretty solid for this many repeats but not lightning fast. I did a mile cool down and went home and ate and drank a ton.
 
Summary-119 km for the week or 74.5 miles with two pretty solid workouts in.

 

My week that was in training


Monday

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

Tuesday

Workout - Best tempo of my life thus far. 7km at 4:50 pace on the treadmill. I came through 5km in 15:08. It was hard for sure but I'm seeing the adaptation doing these from week to week.

5km warm up, 7km tempo and 4ish km warm down - AM
OFF - PM

Wednesday

10 miles at 6:19 pace - AM
5 miles at 6:26 pace - PM

Thursday

12 miles steady at 5:49/mile pace + 10X100m strides - AM
OFF - PM

Friday

11 miles easy at 6:30 pace on the tready - AM
OFF - PM

Saturday

Workout - 8X800m off 2 minutes rest. I can't remember the last time I did 800's. 70 second pace doesn't feel too hard for me at this point but you can't get in over your head on these workouts. So I averaged 2:20 for the first 7 and made sure I ran relaxed and smooth as my good friend Mike Greene always says! Anyway I let myself go on the last one and ran a 2:09. That last one was most definitly not smooth and my face must have look awfully pretty there that last 400 ha. But it was a good rep.

5km warm up, 4 miles of work for the workout and a 5km cool down - AM
OFF - PM

Sunday

OFF - AM
OFF - PM
I fell as I mentioned Saturday evening and couldn't run Sunday at all.


Anyway that was my week. I'm very happy with everything except the fall. So yeah, it's time to grind now. We are into 2015. I'm growing my flow out and might even get after a Kevin Coffey or Garrett De Jong style beard for the cold winter months. We shall see if the women will let that slide.

Until next time, thanks ever so much for stopping by and happy training,
Dave